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Brazilian Squash and Black Bean Stew

In this healthy stew the squash is enhanced with spices, hot red chilli and lime juice. It goes wonderfully with black beans and sweetcorn. Serve with quinoa for a completely nutritious supper.

Brazilian Squash and Black Bean Stew

Serves: 4

Dietary: Vegan, Gluten Free

Prep time: 30 minutes

Cook time: 35 minutes

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Ingredients

  • 1 tbsp cumin seeds, dry-fried and ground
  • 1 tbsp coriander seeds, dry-fried and ground
  • 1 onion, chopped
  • 2 tbsp sunflower oil
  • 2 garlic cloves, finely chopped
  • 1 red chilli, deseeded and finely chopped
  • 1 red pepper, chopped into chunks
  • 1 tbsp fresh thyme leaves
  • 1 tsp chilli flakes
  • 500g squash, chopped into 5cm cubes
  • 150-300ml vegetable stock
  • 1 x 400g tin black beans, drained and rinsed (or 100g dried beans, soaked overnight and cooked in water until soft)
  • 100g sweet corn kernels
  • 1 tsp brown sugar
  • 1 lime, zest and juice
  • 2 large ripe tomatoes, chopped
  • salt and black pepper to taste
  • lime juice and brown sugar to taste
  • A handful of coriander leaves, chopped

Method

  1. Heat the sunflower oil in a large saucepan and add the onion, fry for 10 minutes or until the onion is soft.
  2. Add the ground cumin and coriander, garlic, red chilli, red pepper, thyme and chilli flakes and stir-fry for a couple of minutes, adding a splash of water if the spices start to stick.
  3. Add the chopped squash and enough vegetable stock to cover the vegetables and cook for 5 minutes.
  4. Add the black beans, sweet corn kernels, brown sugar, lime zest and juice and simmer the stew for 10-15 minutes, or until the vegetables are just cooked.
  5. Add the chopped tomatoes and simmer for a further 5 minutes.
  6. Season with salt and black pepper.
  7. Add lime juice and sugar to your taste.
  8. Sprinkle with chopped coriander and serve with quinoa.

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