Tag Archives: black beans

Kabocha Squash and Black Bean Stew

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HAPPY MEATLESS MONDAY!!    Did you know that MEATLESS MONDAYS – “cut meat out one day a week” program – is active in over 23 countries?   It’s a great way to reduce your environmental footprint and promote healthy eating in your family.    Going vegetarian (vegan is even better!) for just one day a week  may prevent the onset of some of our major “killers”, like heart disease, cancer, and diabetes.   If you are not already doing so, why not give it a try?  Kabocha Squash and Black Bean Stew is a satisfying and hearty dish that is perfect for this fall evening.

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KABOCHA has to be, by far, my most favourite squash!  It has a sweet and slightly nutty flavour quite similar to a sweet potato.   I think it often gets left behind on the squash shelf at supermarkets because of its green, warty exterior.   I was lucky to find an organic and local one  (from a Quebec farm) this weekend at a natural foods grocery store.   If you can’t find one, use a butternut squash.  I see these squashes everywhere!   Be on the lookout for a kabocha squash though….it’s just soooo good and it is known as an aphrodisiac in some cultures!!

* I often use dried black beans just because they are cheaper in bulk.    Today,  I also used my own garden tomatoes that I froze back in August.   If time is a factor, you can use canned black beans and canned tomatoes,  but please look for EDEN beans and EDEN tomatoes.   Food cans are lined with the toxin BPA, except for EDEN brand foods.

KABOCHA SQUASH AND BLACK BEAN STEW

  • 1 cup black beans
  • About 2 tablespoons of coconut oil or extra-virgin olive oil
  • 3 garlic cloves
  • 1 red onion, diced
  • 1 teaspoon chilli powder
  • sea salt
  • 1 teaspoon ground cumin
  • 2 1/2 cups of canned diced tomatoes
  • 1 kabocha squash, halved, seeded, peeled and cut into pieces
  • 1 cup mirin*
  • 2 teaspoons white miso
  • 2 celery stalks, diced
  • parsley or cilantro, chopped

Combine the oil, garlic, onion, and chilli powder in a skillet over medium heat.  When sizzling, add a pinch of salt and cumin and cook for about 2-3 minutes.  Add the tomatoes, squash, mirin, and 1 cup of water.  Bring to a boil, cover, and reduce the heat to low.  Cook until squash is tender, about 35 minutes.  Remove a small amount of the broth from the skillet and use this to dissolve the miso.  Once dissolved, stir the miso into the vegetables.

Add the beans to the vegetables and simmer until most liquid has been absorbed.  Garnish with celery, cilantro or parsley and serve with a biscuit.

* Mirin is a Japanese sweet rice wine that is found in many supermarkets.  If you don’t have mirin, try mixing up to 4 tablespoons of sugar to a cup of white wine.

ENJOY YOUR MEATLESS MONDAY! 🙂