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Bean Stew With Quinoa and Butternut Squash














Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber


1 pound pinto beans
dried, rinsed and picked, soaked in 2 quarts water overnight
1 x salt
to taste
1 tablespoon olive oil
1 large onions
1 tablespoon paprika
5 cloves garlic
minced, or to taste
1 each bay leaves
14 ounces tomatoes
1 can, chopped with liquid
1 pound butternut squash
peeled and cut into 3/4-inch cubes
½ cup quinoa
rinsed thoroughly
1 x black pepper
freshly ground, to taste
4 tablespoons cilantro
freshly chopped


Pour the beans with soaking water in a large pot.

Add water if necessary to cover the beans by about 2 inches, and bring to a boil.

Skim off foam, reduce the heat to low, cover and simmer gently for about 1 hour, or until the beans are tender but intact.

Stir in salt to taste.

Heat the oil over medium heat in a large, heavy nonstick frying pan and stir in the onion.

Cook, stirring often, until the onion is tender, 4 to 6 minutes, then stir in the paprika.

Stir for 1 to 2 minutes, stir in the garlic.

Cook, stirring often, for about 2 minutes, until the garlic and onions are very fragrant but not brown, and add the tomatoes and ½ teaspoon salt.

Cook, stirring frequently, until the tomatoes are cooked down slightly and smell fragrant, 8 to 10 minutes.

Remove from the heat and scrape the contents of the pan into the pot of cooked beans.

Return the beans to a simmer, stir in the bay leaf and butternut squash, and simmer, covered, for half an hour, or until the squash and beans are thoroughly tender.

Stir in the quinoa and simmer for additional half an hour, or until the quinoa is translucent and displays an opaque thread.

Season with salt to taste.

Grind a generous amount of freshly pepper on top.

Stir in the cilantro or parsley.

Simmer for a few minutes more.

Serve warm with bread or over rice.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 189g (6.7 oz)
Amount per Serving
Calories 14917% of calories from fat
 % Daily Value *
Total Fat 3g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 175mg 7%
Total Carbohydrate 9g 9%
Dietary Fiber 4g 18%
Sugars g
Protein 11g
Vitamin A 141% Vitamin C 29%
Calcium 7% Iron 14%
* based on a 2,000 calorie diet How is this calculated?


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