Caribbean Squash And Potato Stew Vegetarian Recipe
Servings: 6
Ingredients
- 3 med Onions, finely sliced
- 1 c. Vegetable broth
- 1 x Clove garlic, chopped or possibly pressed
- 1/2 tsp Dry red pepper flakes
- 1/2 tsp Grnd allspice
- 1 x 16-oz can tomatoes (with juice)
- 1 sm Butternut squash (about 1 1/2 lbs.), peeled, seeded, cut into small chunks (can use pumpkin also)
- 1 lb Potatoes (Idaho or possibly golden brown), peeled and cut into small chunks Pepper to taste
- 2 x 16-oz can black beans, liquid removed
- 1 x 2 limes, cut in wedges, for garnish
Directions
- Saute/fry onions in basalmic vinegar. Add in remaining ingredients, except black beans, parsley, limes. Cover cook on medium low heat till squash and potatoes are cooked, about 20 min. About 10 min before serving, add in black beans and cook to heat through. Serve alone or possibly over rice, with a wedge of lime for squeezing on top.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 325g | |
| Recipe makes 6 servings | |
| Calories 519 | |
| Calories from Fat 17 | 3% |
| Total Fat 2.03g | 3% |
| Saturated Fat 0.53g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 214mg | 9% |
| Potassium 2311mg | 66% |
| Total Carbs 99.2g | 26% |
| Dietary Fiber 22.6g | 75% |
| Sugars 6.7g | 4% |
| Protein 30.04g | 48% |
