Kidney Bean & Butternut Jamba Stew Recipe

Looking for an easy Kidney Bean & Butternut Jamba Stew recipe? Learn how to make Kidney Bean & Butternut Jamba Stew using healthy ingredients.


Submitted by aech

Makes 7 servings



From Appetite for Reduction, p. 256 The original recipe says 4 servings, but we got 7 servings out of this. The flax seed is an addition to the recipe.

Recipe Ingredients for Kidney Bean & Butternut Jamba Stew

1 tsp olive oil
1 onion, diced
1 green bell pepper, diced
2 medium+stalk,+raw celery
4 cloves garlic, minced
1/2 tsp bay leaves (2 leaves)
2 tsp paprika
1/2 tsp cayenne
1 tsp thyme
1 tsp oregano
1 tsp salt
2 c vegetable broth
28 oz whole tomatoes
1 1/2 lbs butternut squash, cut into 3/4-inch chunks
1/2 c brown Basmati Rice
15 oz kidney beans, drained and rinsed
4 tbsp milled flax seed

Recipe Directions for Kidney Bean & Butternut Jamba Stew

  1. Preheat a 4-qt pot over medium-high heat. Saute the onion, pepper, celery, and garlic in the oil with a pinch of salt for about 7 min. Use a little nonstick cooking spray or broth if things are sticking.

  2. Add the bay leaves, spices, herbs, and remaining salt, and saute fora bout 30 seconds. Add the veggie broth and tomatoes. Use a potato masher to mash up the tomatoes. Add the butternut squash, rice, and kidney beans. (If using brown rice, add the squash about 20 minutes after adding the rice and add 20 minutes of additional cooking time.) Cover the pot and bring to a boil. Once boiling, lower the heat to a simmer and cook the stew for about 20 minutes, until the butternut squash is tender and the rice is cooked.

  3. Remove the bay leaves, taste for salt, and serve.

Categories

Beans, Rice, Tomatoes, Vegetables, Main Dish, American, Saute, Simmer, Vegetarian, Gluten-Free

Nutrition Facts
Serving Size 408.4g
Amount Per Serving
Calories
209
Calories from Fat
33
% Daily Value*
Total Fat
3.7g
6%
Saturated Fat
0.3g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
734mg
31%
Potassium
964mg
28%
Total Carbohydrates
40.1g
13%
Dietary Fiber
9.7g
39%
Sugars
8.5g
Protein
9.2g
Vitamin A 244% Vitamin C 102%
Calcium 10% Iron 16%
* 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
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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