Black beans and chickpeas are two of the more characterful members of the legume world. Chickpeas have a sturdy, meaty texture and black beans have an earthy, smoky flavor—two bonuses in a meatless dish.

Butternut Squash Image - Masterfile

Ingredients

1 tablespoon olive oil

1 large onion, finely chopped

4 cloves garlic, minced

2 red bell peppers, diced

2 cups butternut squash chunks (1-inch)

1 tablespoon chili powder

3/4 teaspoon ground ginger

1/2 teaspoon salt

1 can (14 1/2 ounces) stewed tomatoes

1 can (6 ounces) tomato paste

1 cup water

2 cans (19 ounces each) black beans, rinsed and drained

1 can (19 ounces) chickpeas, rinsed and drained

Directions

1. In a nonstick Dutch oven, heat the oil over medium heat. Add the onion and garlic, and cook, stirring frequently, until the onion is tender, about 10 minutes.

2.. Add the bell peppers and squash, stirring to coat. Stir in the chili powder, ginger, and salt. Reduce the heat to medium-low. Cover and cook until the squash is crisp-tender, about 10 minutes.

3.. Stir in the stewed tomatoes, tomato paste, and water, and bring to a boil. Reduce to a simmer, cover, and cook until the mixture is slightly thickened, about 5 minutes.

4. Stir in the black beans and chickpeas, and cook, uncovered, until the flavors have blended, the squash is tender, and the beans are heated through, about 5 minutes. Makes 8 servings

Nutrition Facts

per serving
calories 248
total fat 3.4g
saturated fat 0.5g
cholesterol 0mg
dietary fiber 11g
carbohydrate 46g
protein 12g
sodium 663mg
good source of: beta carotene, fiber, folate, potassium, thiamin, vitamin C

KITCHEN tip

Butternut squash can be quite difficult to cut, especially the larger specimens. But there is a way to make it a bit easier. First, be sure you have a big, sturdy knife. Then, cut the squash crosswise at the "waist"—the point where the squash starts to bulge out. Place the bulbous end on the work surface cut-side down and cut it in half lengthwise. Now you can scoop out the seeds. Cut the narrower end of the squash in half lengthwise, and peel the 4 pieces of squash. Then cut the squash as directed in the recipe.

If you are concerned about sodium levels, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for Weight Loss, edited by Lawrence J. Cheskin, M.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at HealthCommunities.com

Published: 26 Oct 2011

Last Modified: 25 Mar 2015