Vegetarian · ALWAYS FREE
Butternut & black bean stew
Tender butternut cubes and cooked black beans simmer in a tomato-and-cumin broth.
Ingredients
Volumes are approximate. For baking, use a scale; Metric keeps the specified gram weights.
Let’s make it
- Heat oil in a heavy pot over medium heat. Cook onion for 6 minutes until softened. Stir in garlic and cumin for 30 seconds.
- Add squash, tomatoes with juice, water and salt. Bring to a gentle simmer, cover partly and cook for 20-25 minutes, stirring occasionally, until squash is just tender.
- Fold in the cooked black beans and simmer for 8-10 minutes until hot and the broth lightly thickens. Crush a few squash cubes against the pot side if desired; keep most pieces intact.
- Stir in lime juice and divide into four equal portions. The 60-minute estimate starts with already cooked beans; dry-bean preparation is additional. Refrigerate in shallow containers within 2 hours, use within 3-4 days and reheat to 165°F (74°C).
Estimated nutrition
Per serving · 1 of 4- Calories
- 321 kcal
- Protein
- 14.2 g
- Total carbohydrate
- 57.1 g
- Total fat
- 6.3 g
- Total sugars
- 8.3 g
Calculated from the listed ingredients and yield. Brands, draining, cooking and portioning can change the result. Not a laboratory analysis.
Calculation notes & sources
ESTIMATED per serving. Brand, crop, preparation, draining, pan residue and substitutions change actual nutrition. Not laboratory analysis. Raw or dry food profiles match pre-cooking edible masses. All listed oil and retained cooking liquid are counted. Cooking moisture changes do not change the stated portion count. No generic nutrient-retention factor is invented. Calories are kcal; protein, total carbohydrate, fat and total sugar are grams. Total carbohydrate includes fiber and is not net carbohydrate. Fiber and sodium are not displayed. Equal portions define yield; counted bread slices, stuffed mushrooms, zucchini boats and eggs are explicitly divided. US/Metric display changes do not change these canonical inputs. Primary-source supplements are retained per ingredient where USDA lacks a field; missing values are never silently changed to zero.
View the ingredient calculations · Source 1Why it’s in this collection
- Vegetarian: Complete ingredient review of Butternut & black bean stew: peeled and seeded butternut squash; cooked unsalted black beans; canned diced tomatoes with juice; onion; olive oil; peeled garlic; ground cumin; water; lime juice; fine salt. No meat, fish, gelatin or animal-rennet cheese is listed; eggs or dairy may be present.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified.
Supporting reference · Supporting reference - Vegan: Complete ingredient review of Butternut & black bean stew: peeled and seeded butternut squash; cooked unsalted black beans; canned diced tomatoes with juice; onion; olive oil; peeled garlic; ground cumin; water; lime juice; fine salt. No meat, fish, eggs, milk, honey, gelatin or other animal-derived ingredient is listed. Select vegan-labeled sugar or other processed ingredients when their processing source is uncertain.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Check sugar, vinegar, olives, capers and packaged products for animal-derived processing aids or additions.
Supporting reference · Supporting reference - Gluten-Free: Complete ingredient review of Butternut & black bean stew: peeled and seeded butternut squash; cooked unsalted black beans; canned diced tomatoes with juice; onion; olive oil; peeled garlic; ground cumin; water; lime juice; fine salt. No wheat, barley or rye ingredient is listed. Oats, when present, must be labeled gluten-free; all packaged ingredients require label checks.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Use gluten-free-labeled oats, baking powder, spices and other packaged ingredients as applicable; avoid gluten cross-contact. This is not a celiac or allergy safety guarantee.
Supporting reference - Dairy-Free: Complete ingredient review of Butternut & black bean stew: peeled and seeded butternut squash; cooked unsalted black beans; canned diced tomatoes with juice; onion; olive oil; peeled garlic; ground cumin; water; lime juice; fine salt. No milk, butter, cream, cheese, yogurt, whey or casein is listed. Breadcrumbs, where used, must meet the explicit milk-free label condition.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified. Check packaged products, especially breadcrumbs, for milk-derived additions and cross-contact.
Supporting reference - Mediterranean: Complete ingredient review of Butternut & black bean stew: peeled and seeded butternut squash; cooked unsalted black beans; canned diced tomatoes with juice; onion; olive oil; peeled garlic; ground cumin; water; lime juice; fine salt. Vegetables or legumes provide the principal bulk and olive oil is the added fat. This is an ingredient-pattern screen, not a clinical score or health-outcome promise.
Required label checks: Review the complete listed ingredients and all product labels. Accompaniments and substitutions require a new screen. Processing aids and cross-contact have not been certified.
Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
