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Squash and Black Bean Stew With Tomatoes and Green Beans Recipe

Squash and Black Bean Stew With Tomatoes and Green Beans Recipe

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Squash and Black Bean Stew With Tomatoes and Green Beans

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Ingredients

Count

Nutrition

600

Calories

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Ingredients:

Serving

1 tbsp olive oil
1 large onion, chopped
2 garlic cloves, minced
1 tbsp chili powder
1 1/2 tsp ground cumin
1 28- oz can diced tomatoes in juice
2 lb kabocha or butternut squash, halved, seeded, peeled , cut into 1-inch pieces
4 oz green beans, trimmed , cut into 1-inch pieces
1 15- to 16-oz can black beans, rinsed, drained
1 tbsp minced seeded jalapeno chili
1/2 cup chopped fresh cilantro

Directions:

Heat oil in heavy large pot over medium heat. Add onion and sauté until tender and golden, about 7 minutes. Add garlic, chili powder and cumin and stir 1 minute. Add tomatoes with juices; bring to boil. Stir in squash and green beans. Reduce heat; cover and simmer until vegetables are almost tender, about 12 minutes. Stir in black beans and jalapeño. Cover and simmer until vegetables are tender, about 5 minutes longer. Stir in cilantro. Season with salt and pepper.
Per serving: calories, 185; total fat, 3 g; saturated fat, 0.5 g; cholesterol, 0 Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	599.69 Kcal (2511 kJ)
Calories from fat	180.39 Kcal
		% Daily Value*
Total Fat	20.04g	31%
Sodium	345.04mg	14%
Potassium	1549.16mg	33%
Total Carbs	85.81g	29%
Sugars	8.54g	34%
Dietary Fiber	13.78g	55%
Protein	21.97g	44%
Vitamin C	29.7mg	49%
Iron	4.6mg	25%
Calcium	131.1mg	13%

Amount Per 100 g
Calories	146.11 Kcal (612 kJ)
Calories from fat	43.95 Kcal
		% Daily Value*
Total Fat	4.88g	31%
Sodium	84.07mg	14%
Potassium	377.45mg	33%
Total Carbs	20.91g	29%
Sugars	2.08g	34%
Dietary Fiber	3.36g	55%
Protein	5.35g	44%
Vitamin C	7.2mg	49%
Iron	1.1mg	25%
Calcium	31.9mg	13%

* 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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