Friday, January 14, 2011

Black Bean and Butternut Squash Stew

Ingredients:

2 Table spoons of Extra Virgin Olive Oil
1 medium onion, chopped
1 table spoon toasted cumin seeds
1 table spoon of chopped fresh sage or 1/2 tsp. of dried sage
1/4 table spoon of sea salt (or big salt)
2 cloves of garlic, minced
2 cups of Organic Vegetable Broth

10 oz. of fresh butternut squash, diced1 (14.5 oz.) can of black beans, drained and rinsed
Freshly ground black pepper to taste
Optional brown rice or cooked quinoa



Method:
Toast cumin seeds in a dry skillet over medium heat. Stir
often until cumin starts to brown; about 5 minutes. Also, if
using fresh squash you should cook the squash for about 10 min-
utes prior to adding the beans and sage in step 2.

1. Heat the extra virgin olive oil in a large heavy stew pot or deep skillet, over medium heat.
Add cumin and half the salt as well as the onion. Cook until onion becomes
soft or translucent; about 5 minutes.

2. Stir in the broth, squash*, beans and sage. Cook until heated through and
sage becomes aromatic; about 5 to 8 minutes. Stir in remaining salt and black
pepper. Serve over rice or quinoa.

Makes 2 servings

Calories 678, calories from Fat 25, total fat 2.9g, saturated fat 0.74g, trans fat 0.0g, cholesterol 0mg, sodium 308mg, potassium 3121mg, total carbs 128.8g, dietary fiber 30.2g, sugars 8.48g, protein 39.9g


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