Рецепт Squash And Black Bean Stew With Tomatoes And Green Beans

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Порций: 6

Ингредиенты

Cost per serving $1.26 view details
  • 1 Tbsp. extra virgin olive oil
  • 1 lrg onion minced
  • 2 x garlic cloves chopped
  • 1 Tbsp. chili pwdr
  • 1 1/2 tsp grnd cumin
  • 1 x diced tomatoes in juice - (28 ounce)
  • 2 lb Kabocha or possibly butternut squash halved, seeded,
  •     peeled, and cut into 1" pcs
  • 4 ounce green beans trimmed, and
  •     cut into 1" pcs
  • 1 can black beans - (15 to 16 ounce) rinsed, liquid removed
  • 1 Tbsp. chopped seeded jalapeno chili
  • 1/2 c. minced fresh cilantro
  •     Salt to taste
  •     Freshly-grnd black pepper to taste

Инструкции

  1. Heat oil in heavy large pot over medium heat. Add in onion and saute/fry till tender and golden brown, about 7 min. Add in garlic, chili pwdr and cumin and stir 1 minute. Add in tomatoes with juices; bring to boil. Stir in squash and green beans.
  2. Reduce heat; cover and simmer till vegetables are almost tender, about 12 min. Stir in black beans and jalapeno. Cover and simmer till vegetables are tender, about 5 min longer. Stir in cilantro. Season with salt and pepper.
  3. This recipe yields 6 servings.

Nutrition Facts

Amount Per Serving %DV
Serving Size 257g
Recipe makes 6 servings
Calories 329  
Calories from Fat 33 10%
Total Fat 3.79g 5%
Saturated Fat 0.64g 3%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 25mg 1%
Potassium 1545mg 44%
Total Carbs 61.42g 16%
Dietary Fiber 14.7g 49%
Sugars 5.74g 4%
Protein 16.47g 26%
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