Black Soybean and Butternut Squash Stew

Adapted from 12 Best Foods Cookbook: Over 200 Delicious Recipes Featuring the 12 Healthiest Foods by Dana Jacobi (Rodale Inc., 2005).

Some of my favorite dishes result from improvising with ingredients at hand. This chunky stew with Southwestern flair started with the remaining half of a large butternut squash, a few slices of bacon, and a couple kinds of peppers.

(Serves 6)

• 1 tablespoon canola oil
• 1 large red onion, diced
• 1 small green bell pepper, seeded and diced
• 1 clove garlic, finely chopped
• 1 teaspoon ground cumin
• 1/2 teaspoon ground sweet paprika
• 2 tablespoons 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 and 1 (15.5-ounce) can vegetable broth
• Salt and freshly ground black pepper
• 2 slices preservative-free bacon, cooked and crumbled, optional
• Chopped jalapeño, for garnish
• Chopped cilantro, for garnish

• 1. 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.
• 2. 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.
• 3. Ladle the stew into deep bowls. Sprinkle with the bacon, if using, and garnish with the chopped jalapeño and cilantro.

Nutrients per serving:
Calories: 171
Fat: 4g
Carbohydrate: 24g
Protein: 11g
Total dietary fiber: 9g

April 2005

Photographer: Maren Caruso

Advanced Search