In today’s fast-paced society, our lives have become more demanding. We juggle many daily responsibilities, often leaving little or no time to prepare and cook healthy meals for ourselves and our families.
We dine out and order takeout instead of cooking at home to offset some demands. According to the U.S. Bureau of Labor Statistics, American households spend an average of $3,459 eating out. Eating out can reduce our daily to-do list. However, it can harm our overall health and wellness. Studies show a direct link to many diseases, such as obesity, high blood pressure, and type 2 diabetes, when eating out frequently.
Studies also indicate that there are several possible reasons why eating frequently can contribute to an increased risk of chronic diseases.
This article, “ Simplify Dinner: Quick, Healthy, Vegan Butternut Squash & Black Bean Stew, ” provides you with a quick, easy, healthy, delicious meal that’s ready in 30 minutes or less—saving you significant time in the kitchen and supporting your and your family’s health and wellness.
Nutritional Benefits of Black Beans & Butternut Squash
Both butternut squash and black beans are two powerhouse foods that bring a wealth of health benefits:
Black Beans Nutritional Benefits:
- Rich In Protein: Black beans are an excellent source of plant-based protein.
- High in Fiber: Black beans are packed in dietary fiber.
- Rich in Vitamin and Mineral: Black beans are a good source of several vital vitamins & minerals.
- Weight Management: The high fiber and protein in black beans can help regulate appetite and reduce overeating by making you feel full.
Note: To reduce and eliminate flatulence (gas) or bloating from eating black beans, soak dry beans in water overnight or for a few hours, then thoroughly rinse them under cold running water. Soaking beans before cooking removes oligosaccharides (sugar) and sodium that cause gas and bloating.
Butternut Squash Nutritional Benefits:
- Vitamin A: Butternut Squash is an excellent source of Vitamin A, which is crucial for eye health, immune function, and skin.
- Vitamin C: Butternut squash is also an excellent source of Vitamin C, which is essential for the growth, development, and repair of all body tissues.
- Potassium: Butternut Squash also contains potassium. Potassium is vital for heart and health function.
- Magnesium: Butternut Squash has magnesium, which is necessary for producing protein, bone, and nerve function.
Ingredients:
- 1 medium butternut squash, peeled and cubed; frozen butter squash can be used.
- 2 cups of black beans (cooked dry beans preferably. If using canned beans, rinse with cold water and drain)
- 1 yellow or white large onion, chopped
- 2 green onions, chopped
- 2 cloves garlic, minced
- 2 small bell pepper, any color, chopped
- 1 can of lite organic coconut milk
- 1 cup no or low-sodium organic vegetable broth
- 1 cup kale or spinach, chopped
- 1 cup of water
- 2 teaspoons cumin
- 1 teaspoon smoked paprika
- 1 teaspoon Italian Seasoning
- A pinch of Allspice
- 1/4 teaspoon Cayenne Pepper (Optional)
- Salt and pepper to taste
- 2 Sprigs Thyme
- Cilantro, avocado, and lime for garnish (Optional)
Instructions:
- Heat a large pan over medium-high heat. After about 1 or 2 minutes, add a few drops of water to the pan. If the water fizzles, the pan is not hot enough. Wait 1 or 2 minutes, and add a few more drops of water when the water bubbles, the pan is ready for cooking.
- Add bell peppers and onions. Stir until the onions soft. Add a little water to keep the vegetables from sticking.
- Add minced garlic and green onions, stir, and cook for 1 minute, adding water drops if necessary to prevent them from sticking.
- Add the butternut squash and stir; add water drops if necessary.
- Add the black beans and stir; add water drops if necessary.
- Add all seasonings. Stir to coat.
- Stir in the coconut milk and broth.
- Add thyme sprigs.
- Bring to a boil. Cover pan.
- Simmer for 20 minutes or until the squash is tender.
- Taste and adjust the seasoning as needed.
- Stir in spinach or kale and cook for 1-3 minutes.
- Serve brown rice or quinoa and avocado (Optional).
How to Make Butternut Squash & Black Bean Stew Video
This dish contains essential nutrients and health benefits without compromising taste. All ingredients can be found at your local grocery store or farmers market.
This recipe is great for busy individuals and novice cooks among us.
Please share your thoughts on the recipe. We would love to hear from you by commenting below or emailing us by clicking here.
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The content on this blog is for informational purposes only. It is not professional advice and should not replace consultation with a healthcare professional. RBL Wellness & Beauty LLC or I am not liable for any direct, indirect, incidental, consequential, or any other damages arising out of or connected in any way with the use of the information provided on this site, including recipes, advice, and tips.
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