Roast Vegetable and Bean Stew
This easy, one-pot dish of root vegetables and pinto beans makes a nourishing winter main courseand needs no accompaniments.
Excerpted from Eat to Beat Diabetes, available now in the Best Health Store
| Servings | Prep Time | Cook Time |
| 6servings | 20minutes | 50-55minutes |
| Servings | Prep Time |
| 6servings | 20minutes |
| Cook Time |
| 50-55minutes |
Ingredients
- 1 small acorn squash (1 lb/500 g)
- 1 lb new potatoes scrubbed and cut into 1 1/2-in. (4-cm) chunks
- 2 carrots cut into 1 1/2-in.(4-cm) chunks
- 2 parsnips cut into 1 1/2-in. (4-cm) chunks
- 2 large zucchini cut into 1 1/2-in. (4-cm) chunks
- 2 tsp olive oil
- 1 garlic clove finely chopped
- 4 large sprigs fresh rosemary plus extra sprigs to garnish
- 2 cans pinto beans (19 oz/540 mL), drained and rinsed
- 1 cup apple cider
- 1 cup hot low-sodium vegetable broth
- Salt and pepper
Servings: servings
Units:
|
Ingredients
Servings: servings
Units:
|
Instructions
- 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.
Recipe Notes
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
