How to Make A Roasted Squash & Black Bean Stew

butternut squash

🥗Healthier: zucchini

💰Cheaper: pumpkin

Zucchini is lower in calories and pumpkin is often less expensive.

black beans

🥗Healthier: lentils

💰Cheaper: canned chickpeas

Lentils are high in protein and chickpeas are usually cheaper.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is often less expensive while still being neutral in flavor.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water with seasonings

Making broth at home can reduce sodium and costs.

Carefully half the butternut squash, remove seeds, and cut into 3 cm chunks.

Place squash chunks in a roasting tray with a pinch of salt, pepper, and 1 teaspoon of ground coriander.

Add 1 teaspoon of oil to the squash and toss to coat.

Slice and add 3 bell peppers to a separate roasting tray, season with salt and pepper, and add 1 teaspoon of smoked paprika and 1 teaspoon of oil.

Massage the seasonings into the peppers and place both trays of vegetables in the oven at 200°C (400°F) for 30-35 minutes.

In a casserole-style pan, add 1 tablespoon of oil and 4-6 bay leaves to heat and release their oils.

Peel and roughly chop 2 onions, reserving 1/4 for later salsa, and add to the pan with 4 crushed cloves of garlic.

Add a splash of water to the onions to help soften them without excess oil.

Once the onions are softened, add balsamic vinegar and turn the heat back up.

Add 2 cans of black beans with their juice to the pan, filling each can halfway with water and adding that back in.

Stir and bring the mixture to a boil, then add the roasted squash and peppers to the pan.

Add 100 g of okra to the stew and reduce the heat to simmer for 15-20 minutes.

Prepare the salsa by chopping the reserved 1/4 onion, 2 tomatoes (deseeded), and 1 chili.

Roll the lime to extract juice and zest, then add it to the salsa mixture and combine everything.

Serve the stew with brown rice, a dollop of yogurt, and a sprinkle of cilantro, topped with the salsa.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary