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Healthnotes Index:

Black Soybean and Butternut Squash Stew

Black Soybean and Butternut Squash Stew: Main Image
From: 12 Best Foods Cookbook

Quick Facts

Servings: 6
Prep Time: 10 min.
Cook Time: 50 min.
Total: 60 min.
This chunky Southwestern-style stew starts with half of a large butternut squash, a few slices of bacon, and a couple kinds of peppers.

Ingredients

  • 1 Tbs canola oil
  • 1 large red onion, diced
  • 1 small green bell pepper, seeded and diced
  • 1 clove garlic, finely chopped
  • 1 tsp ground cumin
  • 1/2 tsp ground sweet paprika
  • 2 Tbs tomato paste
  • 1 small butternut squash (1 1/4 pounds),peeled, seeded, and cut in 1 1/2" chunks
  • 2 (15-ounce) cans black soybeans, drained
  • 1 (15.5-ounce) can vegetable broth
  • salt and freshly ground black pepper
  • 2 slices preservative-free bacon, cooked and crumbled
  • Optional Garnish chopped jalapeño
  • chopped cilantro

Directions

  • Heat the oil in a large Dutch oven over medium-high heat. Sauté the onion and pepper until the onion is translucent, 4 minutes. Mix in the garlic, cumin, and paprika, cooking until they are fragrant, 30 seconds.
  • Stir in the tomato paste.
  • Add the squash and beans with their cooking liquid or the canned beans and vegetable broth. When the liquid boils, reduce the heat and simmer, partially covered, until the squash is tender, 30 minutes. Season to taste with salt and pepper.
  • Ladle the stew into deep bowls. Sprinkle with the bacon, if using, and garnish with the chopped jalapeño and cilantro.
Copyright © 2005 by Dana Jacobi

Nutrition Facts

Calories 239
  Calories from Fat 86 (36%)
(15%)Total Fat 10g
(8%)Saturated Fat 2g
Polyunsaturated Fat 4g
Monounsaturated Fat 3g
(1%)Cholesterol 4mg
(29%)Sodium 696mg
(25%)Potassium 860mg
Total Carbohydrate 28g
(29%)Dietary Fiber 7g
Sugars 5g
Sugar Alcohols 0g
(28%)Protein 14g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.


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