Healthy Recipe of the Week

The days are shorter, the air is crisp and chilly, and snow ❄️ may be dusting the ground in your neck of the woods. My neighborhood received its first snow 🌨️ fall of the season this past week! My new 9-month kitten, Tali 🐱was gazed out the window in awe!

For football 🏈enthusiasts, the Super Bowl 🏈is marked on the calendar for this Sunday.

What better time for Winter warmer stew!

Smoky Bean & Butternut Squash Stew

Ingredients

• 2 tablespoons Extra Virgin Olive Oil
• (1) White Onion (diced)
• 2 tablespoons Tomato Paste
• (3) Garlic Cloves (minced)
• 1 tablespoon Ginger (minced)
• 1 tablespoon Smoked Paprika
• 1 teaspoon Ground Cumin
• Pinch of Cinnamon
• 2 cups Butternut Squash (diced)
• (2) 15-ounce cans Salt-added Beans (of choice) (undrained)
• 1 cup Vegetable Stock
• 1 teaspoon Kosher Salt
• Freshly Ground Black Pepper, to taste

Directions

In a large heavy pot over medium heat, heat the olive oil until shimmering. Sauté the onion until softened (2 – 3 minutes). Add the tomato paste, garlic, ginger, paprika, cumin, and cinnamon. Cook, stirring often, until the tomato paste darkens (1 – 2 minutes).

Add the squash, beans (with their liquid), vegetable stock, salt, and black pepper. Simmer  until the squash is tender (10 – 12 minutes).

Yields: 8 servings

Preparation Time: 30 minutes 

Nutritional Information

Per Serving (1 cup): 140 Calories | 4g Total Fat | 0.5g Saturated Fat | 22g Carbohydrates | 8g Fiber | 3g Total Sugar | 0g Added Sugar | 7g Protein | 270mg Sodium 

 

 

 

 

 

Reference

Chef Kate. (2025, January/February). The health cook: Winter warmers. Nutrition Action, P. 18.