Hubbard Squash and Pinto Bean Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Hubbard Squash and Pinto Bean Stew
45 min.
6
530kcal

Suggestions


Warm up your kitchen and your heart with this delightful Hubbard Squash and Pinto Bean Stew! Perfectly suited for those who embrace a vegetarian, vegan, and gluten-free lifestyle, this stew is not only a feast for the senses but also a powerhouse of nutrition. With a health score of 100, it’s a guilt-free indulgence that promises to nourish your body and soul.

Imagine the vibrant colors of cubed hubbard squash and sliced carrots mingling with the rich, hearty texture of pinto beans, all simmered together in a savory broth of crushed tomatoes and aromatic herbs. The addition of chipotle chile in adobo sauce adds a subtle kick, making each spoonful a delightful surprise. Topped with toasted pumpkinseed kernels, this dish offers a satisfying crunch that perfectly complements the creamy stew.

Ready in just 45 minutes, this recipe serves six, making it an ideal choice for family dinners or meal prep for the week ahead. With 530 calories per serving, it’s a filling option that doesn’t compromise on flavor or health. Whether you’re looking for a comforting lunch, a hearty main course, or a cozy dinner, this Hubbard Squash and Pinto Bean Stew is sure to become a favorite in your culinary repertoire. Dive into this wholesome dish and experience the warmth and satisfaction it brings!

Ingredients

  • 28 ounce canned tomatoes crushed undrained canned
  • cup carrots sliced
  • tablespoon chipotles in adobo chopped
  • tablespoons corn kernels toasted
  • cups pinto beans dried
  • cups hubbard squash fresh cubed peeled ()
  • tablespoons olive oil 
  • cups onion chopped
  • tablespoons sage dried fresh chopped
  • 0.8 teaspoon salt 
  • tablespoon thyme leaves dried fresh chopped
  • cups water 

Equipment

  • bowl
  • frying pan
  • ladle
  • dutch oven

Directions

  1. Sort and wash pinto beans; place in a large Dutch oven. Cover with water to 2 inches above beans; cover and let stand 8 hours.
  2. Drain beans.
  3. Combine beans and 4 cups water in pan; bring to a boil. Reduce heat, and simmer 30 minutes. Cover and simmer 30 minutes or until tender.
  4. Heat oil in a large nonstick skillet over medium heat.
  5. Add onion, squash, carrot, and chile; cook 10 minutes, stirring frequently.
  6. Add to bean mixture. Stir in sage, thyme, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until squash is tender. Stir in salt. Ladle stew into individual bowls; sprinkle with pumpkinseed kernels.

Nutrition Facts

Calories530kcal
Protein18.94%
Fat15.2%
Carbs65.86%

Properties

Glycemic Index
32.64
Glycemic Load
23.35
Inflammation Score
-10
Nutrition Score
44.981304002845%

Flavonoids

Catechin
4.89mg
Epigallocatechin
0.05mg
Epicatechin
0.14mg
Apigenin
0.05mg
Luteolin
0.58mg
Isorhamnetin
5.34mg
Kaempferol
3.01mg
Myricetin
0.04mg
Quercetin
21.92mg

Nutrients percent of daily need

Calories:530.47kcal
26.52%
Fat:9.28g
14.28%
Saturated Fat:1.45g
9.07%
Carbohydrates:90.49g
30.16%
Net Carbohydrates:66.93g
24.34%
Sugar:16.83g
18.7%
Cholesterol:0mg
0%
Sodium:519.66mg
22.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.02g
52.04%
Copper:7.3mg
365.03%
Folate:562.87µg
140.72%
Vitamin A:4965.44IU
99.31%
Fiber:23.55g
94.21%
Manganese:1.88mg
94.1%
Potassium:2225.61mg
63.59%
Vitamin B1:0.91mg
60.86%
Magnesium:231.71mg
57.93%
Phosphorus:497.83mg
49.78%
Vitamin B6:0.94mg
46.91%
Vitamin C:37.86mg
45.89%
Iron:7.75mg
43.07%
Selenium:28.69µg
40.98%
Calcium:219.39mg
21.94%
Vitamin B2:0.36mg
21.05%
Vitamin E:3.15mg
21.03%
Zinc:2.98mg
19.88%
Vitamin K:20.88µg
19.88%
Vitamin B3:3.54mg
17.7%
Vitamin B5:1.65mg
16.46%
Source:My Recipes