November 25, 2017
Black Bean and Yellow Squash Stew
Recipe

Black Bean and Yellow Squash Stew

by Berkeley Wellness  

A small amount of peanut butter stirred into stews offers a lot of bang for the buck: The roasted, rich flavor permeates the entire stew and at the same time adds a satisfying thickness to the sauce.

Ingredients

  • 1 tablespoon olive oil
  • 1 large red onion, diced
  • 1 large green bell pepper, cut into ½-inch chunks
  • 3 cloves garlic, minced
  • ¾ pound small red potatoes, cut into 1-inch chunks
  • ¾ cup water
  • 1 pound yellow squash, halved lengthwise and cut crosswise into ½-inch-thick slices
  • 1 can (14½ ounces) stewed tomatoes, chopped with their juice
  • 1¾ cups cooked black beans or canned (rinsed and drained)
  • 2 tablespoons creamy peanut butter
  • ¾ teaspoon oregano
  • ½ teaspoon salt
  • 1 cup frozen corn kernels

Directions

  1. In a nonstick Dutch oven or flameproof casserole, heat the oil over medium heat. Add the onion, bell pepper, and garlic, and cook, stirring, until the onion is soft, about 7 minutes.
  2. Add the potatoes and water. Cover and cook until firm-tender, about 10 minutes.
  3. Add the squash, tomatoes and their juice, black beans, peanut butter, oregano, and salt. Stir to combine. Bring to a boil, reduce to a simmer, cover, and cook until the squash and potatoes are tender, about 10 minutes.
  4. Stir in the corn and cook until the corn is heated through, about 2 minutes.
Makes 4 servings.

Nutrition per serving: 310 calories, 9g total fat (2g saturated), 15g dietary fiber, 51g carbohydrate, 15g protein, 565mg sodium.

A good source of: fiber, folate, magnesium, niacin, potassium, thiamin, vitamin B6, vitamin C.

Also see 12 Irresistible Vegetarian Dishes.