Squash-and-bean stew offers comfort in bowl
The comforting flavor of butternut and other winter squashes does a great deal to ward off the season’s chill.
Butternut Squash and Black Bean Stew
2 tablespoons vegetable oil
1 onion, chopped
1 teaspoon cumin seeds, toasted and ground (see note)
1/4 teaspoon salt
2 cloves garlic, minced
1 can (14 1/2 ounces) low-sodium chicken broth
1 package (10 ounces) frozen cubed butternut squash, or 10 ounces fresh diced
1 can (15 ounces) black beans, drained and rinsed
1 teaspoon chopped fresh sage or 1/2 teaspoon dried
Freshly ground pepper
Steamed rice, optional
Heat oil in a large heavy skillet over medium high heat; add onion, cumin and 1/8 teaspoon of the salt. Ccook until onion is soft, 5 minutes. Add garlic; cook 1 minute.
Stir in broth, squash, beans and sage; cook until heated through and sage becomes aromatic, 5 minutes. (If using fresh squash, cook 10 minutes before adding beans and sage.)
Season with remaining salt and pepper to taste. Serve over rice.
Note: Toast spices in a dry skillet over medium heat, stirring often, until aromatic, 3 to 5 minutes.
Yield: 2 servings
Nutrition information per serving: 400 calories (36 percent from fat), 16 grams fat, 1 gram saturated fat, no cholesterol, 50 grams carbohydrates, 16 grams protein, 1,016 milligrams sodium, 13 grams fiber.