Curried Black Bean Stew
This vegan main dish is fabulous served with spicy mango chutney.
2 Tbsp (30 mL) organic canola oil*
1 medium onion, diced
6 cups (1.5 L) butternut squash (approx. 2 lb/1 kg), peeled, cut into 1 in (2.5 cm) cubes
1 Tbsp (15 mL) curry powder
1/2 tsp (2 mL) ground cinnamon
1/2 tsp. (2 mL) cracked pepper (not ground)
2 cups (500 mL) low sodium, organic vegetable broth
2 - 19 fl oz (540 mL) cans organic low-sodium black beans, drained and rinsed
8 whole dried apricots, coarsely chopped
Heat 3.7 quart (3.5 L) saucepan over medium heat. Add oil and diced onion. Saute for 2 minutes or until onion starts to turn golden.
Add cubed squash; saut for 5 minutes until slightly golden brown.
Add curry, cinnamon, and cracked pepper and saut for 1 minute or until spices are well incorporated.
Add vegetable broth. Stir well, scraping fried bits off the bottom of the pan to prevent stew from sticking to pot.
Stir in black beans and apricots. Bring to the boil, cover, reduce heat to low, and simmer for 30 to 35 minutes, or until the squash is cooked through and soft. Stir occasionally. Let sit for 10 minutes, stir once, and then serve in bowls.
*Cold-pressed, unrefined organic canola oil has a nutty flavour that goes well with savoury dishes and is also a source of omega-3 fatty acids.
Makes 4 - 1 3/4 cup (425 mL) servings.
Each serving contains: 431 calories; 21 g protein; 8 g total fat (1 g sat. fat, 0 g trans fat); 75 g carbohydrates; 17 g fibre; 247 mg sodium
Source: Ultimate Foods for Ultimate Health… and don’t forget the chocolate! by Liz Pearson, RD, and Mairlyn Smith, PHEc (Whitecap Books, 2007)
source: "Tasty Temptations", alive #304, February 2008
Curried Black Bean Stew
Liz Pearson, RD and Mairlyn Smith, HEc
Recipes from Ultimate Foods for Ultimate Health (...and don't forget the chocolate!) by Mairlyn Smith, PHEc, and Liz Pearson, RD (Whitecap, 2007)
