Mexican Black Bean and Butternut Squash Stew

Name: Mexican Black Bean and Butternut Squash Stew
Yield: 6
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

By: Jeff K

by 5 members

G - BOMBS

Category: Soups and Stews

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.

Recipe
My Notes
Nutrition Facts
Ratings & Comments (1)

Serves 6

Ingredients

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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.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 6

Per Serving:

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

My Rating:
(click on a star to select your rating)

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).

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Mexican Black Bean and Butternut Squash Stew

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