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
Dietary: Vegan, Gluten Free
Prep time: 30 minutes
Cook time: 35 minutes
- 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
- Heat the sunflower oil in a large saucepan and add the onion, fry for 10 minutes or until the onion is soft.
- 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.
- Add the chopped squash and enough vegetable stock to cover the vegetables and cook for 5 minutes.
- 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.
- Add the chopped tomatoes and simmer for a further 5 minutes.
- Season with salt and black pepper.
- Add lime juice and sugar to your taste.
- Sprinkle with chopped coriander and serve with quinoa.