Bean Stew with Winter Squash
1 tablespoon extra-virgin olive oil, butter or ghee
1 medium onion or 2 shallots, chopped
1 chili pepper, seeded and finely diced
3 cloves garlic, minced
2 teaspoons sea salt
2 teaspoons ground cumin
2 teaspoons dried oregano
1 teaspoon chili powder
½ teaspoon cinnamon
3-4 cups vegetable or chicken stock
2-3 cups winter squash, peeled, seeded and cut into bite size chunks
2 cups fresh tomatoes, diced
1 29 oz can organic pinto or kidney beans, drained and rinsed
1 cup fresh or frozen corn kernels
1 bunch fresh greens (mustard, kale, spinach), chopped
Salt and black pepper to taste
Heat oil in a large soup pot. Add onion, chili pepper, garlic and salt; sauté until onion is soft, about 5 minutes. Add cumin, oregano, chili powder and cinnamon and cook for about 30 seconds.
Add stock, squash and tomatoes, bring to a simmer and cook squash is tender, about 20 minutes. Add beans, corn and greens. Add additional stock if needed. Simmer until beans and corn are heated through and greens are wilted.
Adjust salt and pepper to taste and serve hot with grated cheese for garnish.
Notes: This stew is thick like a chili. You may need to add a bit more stock when adding the beans, corn and greens, but don’t add too much. You don’t want it to become soupy!
You can replace the fresh chili pepper and fresh tomatoes with one 14 oz can of organic diced tomatoes with green chilies. You can substitute any type of canned bean you prefer or use dried beans that you’ve cooked ahead of time. Look for canned goods that have BPA-free linings and no salt added. Eden is a good brand. Feel free to use any type of winter squash – butternut, acorn, delicatta, etc. and any type of fresh greens.
Recipe adapted from Feeding the Whole Family by Cynthia Lair.
1 tablespoon extra-virgin olive oil, butter or ghee
1 medium onion or 2 shallots, chopped
1 chili pepper, seeded and finely diced
3 cloves garlic, minced
2 teaspoons sea salt
2 teaspoons ground cumin
2 teaspoons dried oregano
1 teaspoon chili powder
½ teaspoon cinnamon
3-4 cups vegetable or chicken stock
2-3 cups winter squash, peeled, seeded and cut into bite size chunks
2 cups fresh tomatoes, diced
1 29 oz can organic pinto or kidney beans, drained and rinsed
1 cup fresh or frozen corn kernels
1 bunch fresh greens (mustard, kale, spinach), chopped
Salt and black pepper to taste
Heat oil in a large soup pot. Add onion, chili pepper, garlic and salt; sauté until onion is soft, about 5 minutes. Add cumin, oregano, chili powder and cinnamon and cook for about 30 seconds.
Add stock, squash and tomatoes, bring to a simmer and cook squash is tender, about 20 minutes. Add beans, corn and greens. Add additional stock if needed. Simmer until beans and corn are heated through and greens are wilted.
Adjust salt and pepper to taste and serve hot with grated cheese for garnish.
Notes: This stew is thick like a chili. You may need to add a bit more stock when adding the beans, corn and greens, but don’t add too much. You don’t want it to become soupy!
You can replace the fresh chili pepper and fresh tomatoes with one 14 oz can of organic diced tomatoes with green chilies. You can substitute any type of canned bean you prefer or use dried beans that you’ve cooked ahead of time. Look for canned goods that have BPA-free linings and no salt added. Eden is a good brand. Feel free to use any type of winter squash – butternut, acorn, delicatta, etc. and any type of fresh greens.
Recipe adapted from Feeding the Whole Family by Cynthia Lair.
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