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Mexican Black Bean and Butternut Squash Stew


Mexican Black Bean and Butternut Squash Stew

Serves: 6

Category: Soups and Stews
Author: Jeff K
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Rated by: 5 members

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Butternut squash, two kinds of beans and lots of greens make for a colorful and delicious stew. Serve it over polenta or quinoa if you like.

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Ingredients:

1 medium butternut squash
3 cups cooked black beans or 2 (15 ounce) cans no-salt-added or low-sodium black beans, drained
1 1/2 cups cooked garbanzo beans or 1 (15 ounce) can no-salt-added or low sodium garbanzo beans, drained
3 cups carrot juice (store bought or homemade)
1 1/2 cups diced tomatoes
1 cup sliced mushrooms
2 tablespoons chili powder
1 teaspoon cumin
1 tablespoon Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste
2 cups chopped onion
3 cloves garlic, chopped
1 bunch chopped Swiss chard or kale

Instructions:

Mix all ingredients except the Swiss chard or kale in a large pot and simmer for 20 minutes or until squash is cooked. Then add the greens and cook for another 5 minutes.

Delicious by itself or served over polenta, quinoa or other intact whole grain.

Calories 364; Protein 17 g; Carbohydrates 75 g; Sugars 15 g; Total Fat 2.6 g; Saturated Fat 0.4 g; Cholesterol 0 mg; Sodium 192 mg; Fiber 18.4 g; Beta-Carotene 20340 ug; Vitamin C 68 mg; Calcium 212 mg; Iron 6.4 mg; Folate 283 ug; Magnesium 199 mg; Potassium 1818 mg; Zinc 2.6 mg; Selenium 8.6 ug

Comments (1):

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James DeCorsey

05/20/2014 08:17 AM

Rated this recipe:

Excellent dish, fast and simple to make, tasty and filling. We served it with corn meal (polenta).