Pinto Bean and Squash Stew – Diabetes Recipes

Pinto Bean and Squash Stew – Diabetes Recipes.

Pinto Bean and Squash Stew
Pinto Bean and Squash Stew
Pinto Bean and Squash Stew

This unexpected combination makes a great meatless meal. Serve with crusty French bread or cornbread.

  • 1 pound (455 g) dried pinto beans
  • ¼ cup (40 g) chopped onion
  • ½ teaspoon minced garlic
  • 4 slices bacon, cubed
  • 1 jalapeño pepper, seeded and chopped
  • ¼ cup (25 g) minced scallions
  • 1 butternut squash, peeled and diced
  • 1 cup (235 ml) low-sodium beef broth
  • ½ cup finely diced red onion
  • ¼ cup chopped fresh cilantro
  • ¾ cup (180 g) sour cream
Cover pinto beans with 3 inches (7.5 cm) of boiling water in large pot. Add onion and garlic. Cover and bake at 250°F (120°C, gas mark ½) until beans are cooked, 2 to 2½ hours. Keep warm. Cook bacon with jalapeño and scallions over low heat in large sauté pan until bacon is crisp. Add squash and broth. Cover and cook until squash is just tender, about 30 minutes. Combine beans and squash and mix gently but well. Spoon beans and squash into 6 serving bowls. Sprinkle each with red onion, cilantro, and 2 tablespoons (30 g) sour cream.
Yield: 6 servings
Each with: 137 g water; 192 calories (16% from fat, 26% from protein, 58% from carb); 11 g protein; 3 g total fat; 1 g saturated fat; 1 g monounsaturated fat; 0 g polyunsaturated fat; 24 g carb; 7 g fiber; 1 g sugar; 183 mg phosphorus; 79 mg calcium; 2 mg iron; 163 mg sodium; 477 mg potassium; 293 IU vitamin A; 31 mg vitamin E; 5 mg vitamin C; 18 mg cholesterol
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