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Butternut Squash Stew
| Why do we love this butternut squash recipe? This recipe for butternut squash stew has pizazz! Listed as one of our top healthy vegetarian recipes, it's a favorite of our 30 minute meal recipes. I have made this low sodium recipe in the summer substituting fresh zucchini for the butternut squash... and it's great, too! |
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This Butternut squash stew recipe has a light kick to it from adding not only the chili powder (no salt of course), but the cumin and the jalapeno blend nicely together.
I found no salt added canned goods at my local healthy food market, and I see now that most big grocery stores offer no salt added foods as well.
Certainly, it would be excellent to use dried and soaked beans, but you must plan ahead and soak them the day before you plan to use this.
Adjust your cooking time to allow for the beans get tender if you go this route. Just follow the written directions on the package of beans on how long to cook them. |
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Using canned products puts your meal on the table faster because the beans are pre-soaked and cooked until tender for you already.
Butternut Squash Stew with Black Beans | Butternut Squash Stew with Black Beans | | | | | | We us the packaged butternut squash already peeled and cubed from Trader Joe's! | | | | 1 Tbs | | olive oil | | | 1 | | onion | | | 2 | | garlic cloves | | | 1 Tbs | | chili powder | | | 1 1/2 tsp | | ground cumin seed | | | 28 oz | | canned diced tomatoes - no salt added | | | 2 lbs | | butternut squash | | | 4 oz | | green beans | | | 15 oz | | canned black beans - no salt added (Eden organic brand) | | | 1 | | jalapeño | | | 1/2 cup | | chopped fresh cilantro | | | | | | | 1 | Peel, seed and cut the squash into 1" pieces. Reserve. | | 2 | Seed and mince the jalapeno, reserve. Trim and cut the green beans into 1" pieces, reserve. Chop the onion, reserve. Mince the garlic and reserve. | | 3 | Heat the oil in a large heavy pot over medium heat. Add the onion and sauté for 5 minutes. Add the garlic and cook one more minute. | | 4 | Add the chili powder, cumin, tomatoes with juice, squash and green beans. Stir well and bring to a boil. Reduce heat and cover. Simmer on low for 12 minutes, until the squash is tender when poked with a fork. | | 5 | Stir in the black beans and the jalapeno. Cover and simmer for 5 minutes longer. Stir in the cilantro. | | | | | Servings: 6 | | | | Nutrition Facts | | Serving size: 1 serving | | Percent daily values based on a 2000 calorie diet. | | Nutrition information calculated from recipe ingredients. | | | | | | | | | Amount Per Serving | | | | | Calories | | 255.61 | | | Calories From Fat (12%) | | 31.04 | | | | | % Daily Value | | Total Fat 3.69g | | 6% | | | Saturated Fat 0.60g | | 3% | | | Cholesterol 0.00mg | | 0% | | | Sodium 198mg | | 12% | | | Potassium 1155.56mg | | 33% | | | Carbohydrates 51.56g | | 17% | | | Dietary Fiber 12.59g | | 50% | | | Sugar 4.74g | | | | | Sugar Alcohols 0.00g | | | | | Net Carbohydrates 38.96g | | | | | Protein 11.84g | | 24% | | | | | | | | | | | | |
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