Buttercup Squash, Parsnip And Cranberry Bean Stew Recipe
Servings: 4
Ingredients
- 1 Tbsp. canola oil
- 1 c. sliced celery
- 2 x cloves garlic to 3, chopped
- 1 x chipotle pepper chopped
- 4 lrg tomatoes cored and diced
- 1 1/2 Tbsp. paprika
- 1 Tbsp. dry oregano Salt and pepper to taste
- 2 c. buttercup or possibly butternut squash peeled and diced
- 2 c. parsnips peeled and diced
- 12 x pearl onions peeled to-16
- 1 c. diced carrots
- 2 1/2 c. water
- 1 1/2 c. cooked cranberry beans liquid removed
- 1 c. fresh or possibly frzn corn kernels
- 8 x broccoli florets
Directions
- In a large saucepan, heat oil over medium heat. Add in celery, garlic and chipotle and cook 3 to 4 min. Add in tomatoes, paprika, oregano and salt and pepper; cook over medium-low heat, stirring frequently, till mix resembles thick pulp, about 8 min.
- Add in squash, parsnips, onions, carrots and water; cook, stirring occasionally, till squash and parsnips are tender, about 30 min. Stir in beans, corn and broccoli. Cover and cook 5 - 10 min more.
- Serve in a large bowl with brown rice or possibly quinoa on the side, or possibly in a baked pumpkin.
- NOTES : The mildly sweet flavor and hard texture of parsnips pair well with the delicately flavored buttercup squash; chipotle pepper adds a smoky, peppery nuance.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 1060g | |
| Recipe makes 4 servings | |
| Calories 602 | |
| Calories from Fat 56 | 9% |
| Total Fat 6.55g | 8% |
| Saturated Fat 0.88g | 4% |
| Trans Fat 0.01g | |
| Cholesterol 0mg | 0% |
| Sodium 138mg | 6% |
| Potassium 3071mg | 88% |
| Total Carbs 117.74g | 31% |
| Dietary Fiber 36.5g | 122% |
| Sugars 26.92g | 18% |
| Protein 29.55g | 47% |
