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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 272.2
  • Total Fat: 3.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 781.3 mg
  • Total Carbs: 52.9 g
  • Dietary Fiber: 13.7 g
  • Protein: 9.4 g

View full nutritional breakdown of Squash and kidney bean stew calories by ingredient
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Squash and kidney bean stew

Submitted by: MEGABOMB

Introduction

Thick, chunky stew that's great winter fodder. I used crushed tomatoes but the flavour was very strong, so would substitute diced tomatoes next time. Also, add chili flakes with other spices if you like a bit of heat. Thick, chunky stew that's great winter fodder. I used crushed tomatoes but the flavour was very strong, so would substitute diced tomatoes next time. Also, add chili flakes with other spices if you like a bit of heat.
Number of Servings: 5

Ingredients

    1 Tbsp oil
    1 cup chopped onion
    2 cloves garlic, chopped
    1 Tbsp minced ginger
    1 Tbsp chili powder
    1 Tbsp ground cumin
    2 Tbsp lemon juice
    3-4 cups butternut squash, peeled and cubed
    2 medium potatoes, cleaned and cubed
    26oz can crushed tomatoes
    4 Tbsp fresh parsley, chopped
    12oz can kidney beans, drained and rinsed
    1 Tbsp soy sauce
    1 Tbsp apple cider vinegar (or to taste)

Directions

Saute onion, garlic and ginger in oil in a large soup pot until onion is just tender.

Add spices, stir for 1 minute.

Add squash, potatoes, tomatoes, and lemon juice. Bring to a boil then simmer for 1/2 hour, stirring regularly. Add water 1/2 cup at a time if you think it looks too thick.

Add parsley and beans, soy sauce, and simmer for another 1/2 hour, or until potatoes are tender (take a bite to check!).

Before serving, taste and adjust seasoning with s&p and vinegar.

Number of Servings: 5

Recipe submitted by SparkPeople user MEGABOMB.






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