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Andean Bean Stew with Winter Squash and Quinoa Recipe

Andean Bean Stew with Winter Squash and Quinoa Recipe

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Andean Bean Stew with Winter Squash and Quinoa

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Ingredients

Count

Nutrition

1398

Calories

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Ingredients:

Serving

1 lb dried pinto beans, rinsed and picked over , soaked in 2 quarts water overnight or for 6 hours
1 tbsp extra virgin olive oil
1 onion, chopped
1 tbsp sweet paprika
4 cloves garlic, minced
2 g bay leaf, (1 leaf )
14 oz chopped tomatoes, with liquid
1 lb winter squash , such as butternut, peeled and cut into 3/4-inch cubes
1/2 cup quinoa , rinsed thoroughly
1 tbsp flax seed
1 freshly ground pepper
3 tbsp parsley, chopped

Directions:

Place the beans and 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 60 minutes, or until the beans are tender but intact.
Heat the oil over medium heat in a large, heavy nonstick frying pan and add the onion. Cook, stirring, until the onion is tender, about 5 minutes, and add the paprika. Stir together for about a minute, and add the garlic. Cook, stirring, for a minute or two, until the garlic and onions are very fragrant but not brown, and stir in the tomatoes. Cook, stirring often, until the tomatoes have cooked down slightly and smell fragrant, 5 to 10 minutes. Remove from the heat and scrape the contents of the pan into the pot of beans.
Bring the beans back to a simmer, add the bay leaf and winter squash, and simmer, covered, for 30 minutes, or until the squash and beans are thoroughly tender.
Add the quinoa and simmer for another 20 to 30 minutes, until the quinoa is translucent and displays an opaque thread. Add a generous amount of freshly ground pepper.
Stir in the basil or parsley, and flax seeds; simmer for a couple of minutes more, and serve, with cornbread or crusty country bread.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1397.52 Kcal (5851 kJ)
Calories from fat	287.36 Kcal
		% Daily Value*
Total Fat	31.93g	49%
Sodium	1021.76mg	43%
Potassium	4612.01mg	98%
Total Carbs	234.87g	78%
Sugars	17.52g	70%
Dietary Fiber	28.67g	115%
Protein	58.09g	116%
Vitamin C	133.2mg	222%
Vitamin A	0.1mg	5%
Iron	16.5mg	92%
Calcium	653mg	65%

Amount Per 100 g
Calories	89.54 Kcal (375 kJ)
Calories from fat	18.41 Kcal
		% Daily Value*
Total Fat	2.05g	49%
Sodium	65.47mg	43%
Potassium	295.51mg	98%
Total Carbs	15.05g	78%
Sugars	1.12g	70%
Dietary Fiber	1.84g	115%
Protein	3.72g	116%
Vitamin C	8.5mg	222%
Iron	1.1mg	92%
Calcium	41.8mg	65%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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