I LOVE soups and stews and one pot meals in general! As a busy mom, I appreciate the ease of just throwing veggies and whatever a particular recipe calls for… and then going off and doing other things :). I got a new delish one pot recipe for you- my Savory Squash and Veggie Stew Recipe. It’s loaded with some of my favorite veggies—butternut squash, carrots and celery, and black beans, and is super easy to make.
Why Black Beans?
Beans can make you gassy, as they contain protein and starch. But to help ameliorate this, you can soak your beans overnight and rinse very well, if making from scratch. This helps them digest better. If you are using from a carton, pre-cooked, you can still rinse them very well, and take digestive enzymes beforehand.
I don’t eat beans every day, but I do like to work them into the rotation, as I do recipes using mung beans and lentils in dahl. They are a great source of iron, calcium and other minerals, and protein!
Research has shown that black beans provide special support for digestive tract health, and particularly our colon. This is because the indigestible fraction (IF) in black beans has been shown to help support this lower part of our digestive tract. If we’re keeping our overall gut health in-tune, then we’ll experience more energy, beauty and health overall :).
Another reason I love my beans, is like all foods that are high in fiber—they fill the stomach so you won’t find yourself getting hungry between meals. It’s so nice to feel happy and full!
I almost always overbuy veggies (I can’t help myself!) and have found soups and stews to be an easy way to burn through those “use-or-lose” vegetables that take up space in your fridge or counter-top.
This hearty vegan stew will definitely hit the spot on a cool winter’s day! Let’s get prepping…?
Check out the full recipe below…
- 1 large butternut squash, about 2 pounds
- 2 tablespoons coconut oil
- 1 medium onion, chopped (optional)
- 2-4 garlic cloves, minced (optional)
- 1 medium carrot, chopped
- 1 stalk of celery
- 2 cups cooked black beans (if buying pre-cooked please try to source from a carton not a can)
- 1 zucchini, chopped
- 2 cups vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon dried or 3 tsp. fresh oregano
- Sea salt, to taste
- Freshly ground black pepper, to taste
- Serve with: ¼ cup minced fresh cilantro or parsley. Brown rice or quinoa, for serving (optional)
- Preheat the oven to 375°F.
- Cook squash whole on a baking sheet. Bake for 40-50 minutes, or until you can pierce through with a knife, with a little resistance. When cool enough to handle, scrape out the seeds and fibers. Slice and peel, then cut into large dice.
- Heat the coconut oil in a soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.
- Add the squash and all the remaining ingredients, and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20-25 minutes. Season to taste with salt and pepper. Serve in bowls over brown rice or quinoa, if desired. It is quite filling even without rice or quinoa.
Note: Adding garlic and/or onions is optional. See why I am personally not eating onions and garlic right now, in this blog.
Let me know what you think and don’t forget to add this recipe to your Dinner Recipes Pinterest Board!
All my love,