Andean Bean Stew with Winter Squash and Quinoa Recipe

Looking for an easy Andean Bean Stew With Winter Squash and Quinoa recipe? Learn how to make Andean Bean Stew With Winter Squash and Quinoa using healthy ingredients.


Submitted by sailingchef

Makes 8 servings



This savory, filling pot of beans is inspired by a Chilean bean stew and uses quinoa instead of the corn called for in the authentic version. This tastes best if made a day ahead and reheated. The stew will thicken up, so you will probably want to thin out with water and adjust seasonings accordingly. Add the fresh herbs when you reheat. It will keep for at least five days in the refrigerator. It freezes well. New York Times.

Recipe Ingredients for Andean Bean Stew With Winter Squash and Quinoa

1 lb dried pinto beans, rinsed and picked over, soaked in 2 quarts water overnight or for 6 hours
1 tbsp extra virgin olive oil
1 onion, chopped
1 tbsp sweet paprika
4 cloves garlic, minced
2 grams bay leaf, (1 leaf)
14 ounce chopped tomatoes, with liquid
1 lb winter squash, such as butternut, peeled and cut into 3/4-inch cubes
1/2 cup quinoa, rinsed thoroughly
1 tbsp flax seed
1 Freshly ground pepper
3 tbsp parsley, chopped

Recipe Directions for Andean Bean Stew With Winter Squash and Quinoa

  1. Place the beans and soaking water in a large pot. Add water if necessary to cover the beans by about 2 inches, and bring to a boil. Skim off foam, reduce the heat to low, cover and simmer gently for 60 minutes, or until the beans are tender but intact.

  2. Heat the oil over medium heat in a large, heavy nonstick frying pan and add the onion. Cook, stirring, until the onion is tender, about 5 minutes, and add the paprika. Stir together for about a minute, and add the garlic. Cook, stirring, for a minute or two, until the garlic and onions are very fragrant but not brown, and stir in the tomatoes. Cook, stirring often, until the tomatoes have cooked down slightly and smell fragrant, 5 to 10 minutes. Remove from the heat and scrape the contents of the pan into the pot of beans.

  3. Bring the beans back to a simmer, add the bay leaf and winter squash, and simmer, covered, for 30 minutes, or until the squash and beans are thoroughly tender.

  4. Add the quinoa and simmer for another 20 to 30 minutes, until the quinoa is translucent and displays an opaque thread. Add a generous amount of freshly ground pepper.

  5. Stir in the basil or parsley, and flax seeds; simmer for a couple of minutes more, and serve, with cornbread or crusty country bread.

Categories

Rice, Tomatoes, Vegetables, Main Dish, Central/South American

Nutrition Facts
Serving Size 194.2g
Amount Per Serving
Calories
300
Calories from Fat
33
% Daily Value*
Total Fat
3.7g
6%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
14mg
1%
Potassium
1226mg
35%
Total Carbohydrates
53.0g
18%
Dietary Fiber
11.9g
48%
Sugars
3.2g
Protein
15.2g
Vitamin A 24% Vitamin C 34%
Calcium 11% Iron 24%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very low in sodium
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • High in vitamin C
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