Squash and Black Bean Stew Recipe

Looking for an easy Squash and Black Bean Stew recipe? Learn how to make Squash and Black Bean Stew using healthy ingredients.


Submitted by tivrusky

Makes 3 servings



Simple Latin-flavored stew with what was left of my groceries. Note: I used a bouillon cube for this, but can't find it on here, so it is just marked as an additional entry for Nutritional Yeast.

Recipe Ingredients for Squash and Black Bean Stew

0.5 cup Rice, Brown, Medium-grain
1.66 cup Black Beans
1.5 cup, cubes Squash, Winter, Acorn
0.75 cup Corn, Sweet, Yellow
0.5 cup, chopped Carrots
2 clove Garlic
1.5 1.5 tablespoons Nutritional Yeast
0.65 1.5 tablespoons Nutritional Yeast
0.75 1tsp Olive Oil

Recipe Directions for Squash and Black Bean Stew

  1. 1. Start the rice--2:1 ratio with water. It will take 40 minutes to finish cooking the rice.

  2. 2. After about 15 minutes, heat the olive oil in a medium sized sauce pan and chop up the garlic. Reserve half for later, and put the other half in the oil to brown.

  3. 3. Throw some cumin over the garlic after it is browned, and chop the squash into 1/2" pieces. Toss them in with the cumin and garlic and stir occasionally for 7-9 minutes.

  4. 4. After the squash has cooked a bit, add 1 1/2 cups of water, half a bouillon cube, more cumin, the rest of the garlic and, if you like, some cayenne. Rinse and add the black beans and bring all to a boil.

  5. 5. Add carrots (mine were already shredded, could just do medallions) and corn, reduce to a simmer and cover for the remainder of the rice time.

  6. When it's done, it's done! Serving is 1/4 C cooked rice and 1/2 C of stew.

Categories

Beans, Vegetables, Soup, Central/South American, Vegetarian

Nutrition Facts
Serving Size 345.3g
Amount Per Serving
Calories
333
Calories from Fat
28
% Daily Value*
Total Fat
3.1g
5%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Sodium
560mg
23%
Potassium
713mg
20%
Total Carbohydrates
71.3g
24%
Dietary Fiber
15.8g
63%
Sugars
3.4g
Protein
14.5g
Vitamin A 81% Vitamin C 30%
Calcium 13% Iron 23%
* 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
91% confidence
A
  Good points
  • Very low in saturated fat
  • High in dietary fiber
  • High in manganese
  • Very high in vitamin A
  • Very high in vitamin B6
  • High in vitamin B12
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