Roast Vegetable and Bean Stew
This easy, one-pot dish of root vegetables and pinto beans makes a nourishing winter main course and needs no accompaniments.
1 small acorn squash (1 lb/500 g)
1 lb (500 g) new potatoes, scrubbed and cut into
1 1⁄2-in. (4-cm) chunks
2 carrots, cut into 11⁄2-in.(4-cm) chunks
2 parsnips, cut into
1 1/2-in. (4-cm) chunks
2 large zucchini,
cut into 11⁄2-in. (4-cm) chunks
2 tsp (10 mL) olive oil
1 garlic clove, finely chopped
4 large sprigs of fresh
rosemary, plus extra sprigs to garnish
2 cans (19 oz/540 mL) pinto beans, drained and rinsed
1 cup (250 mL) apple cider
1 cup (250 mL) hot low-sodium
vegetable broth
Salt and pepper
• Parsnips are a very nutritious starchy vegetable, providing useful amounts of potassium, folate and vitamin C.
• Apple cider is made from pressed apples and is sometimes fermented to make vinegar and brandy. It is usually more concentrated than apple juice, so it lends a nice sweet
flavour to this casserole.
- Preheat the oven to 400°F (200°C). Halve the squash and remove the seeds, then peel the skin and cut the flesh into 11⁄2-in. (4-cm) chunks.
- Put the squash in a bowl and add the potatoes, carrots, parsnips and zucchini. Drizzle the olive oil over the vegetables and toss to coat evenly. Stir in the garlic, and season lightly with salt and pepper.
- Lay the rosemary sprigs on the bottom of a large roasting pan and spread the vegetables on top in a single layer. Roast until lightly browned, about 30 minutes, turning once.
- Remove from the oven and stir in the pinto beans, cider and broth. Cover the pan tightly with foil, then return to the oven and cook until the vegetables are tender, about 20 to 25 minutes. Before serving, remove the rosemary stalks and garnish with fresh rosemary sprigs.
preparation time 20 minutes
cooking time 50–55 minutes
serves 6
Each serving provides calories 278, calories from fat 27, fat 3 g, saturated fat 1 g, cholesterol 0 mg, carbohydrate 58 g, fibre 11 g, sugars 6 g, protein 8 g.
Choices per serving: Carbohydrate 3, Fat 1/2
Excerpted from Eat to Beat Diabetes, available now in the Best Health Store
I really like the sounds of this recipe but must say that I'm not happy with this articles presentation. The picture shown is NOT a representation of the recipe given and I believe is misleading. The picture shows barley and chunks of onion in the stew but there is no barley or onion in the recipre. The recipe calls for pinto beans but there are no pinto beans in the picture. We're not stupid you know... If this recipe has really been tested you would be able to post a true picture of the finished product. Shame on you!