A friend of ours is coming home from the hospital and I started thinking about feeding that family while they are regrouping. Looking around my kitchen, I saw the butternut squash that I had bought but had not yet used. It's time had come. But what to do with it that would offer solid protein, many micronutrients and other nutrition to help them get through the night. The weather prediction is for a snow storm and I wouldn't mind a little heat in the kitchen. A stew could offer complexity of flavors but simplicity in its preparation. This is what happened!
Butternut Squash, Quinoa, Kale Stew
1 medium large Butternut Squash straight part cut into chunks (about 3 cups worth)
1 large onion, chopped
2 stalks celery chopped
1 cup quinoa
6-10 cloves of garlic, smashed and rough chopped
10 medium mushrooms cut in quarters
10-12 lacinato kale leaves - stripped from stems and torn
2 medium potatoes, scrubbed and rough chopped (peelings are okay)
1 large parsnip, peeled quartered and chopped thickly
1 can black beans
1. Wash, peel, chop everything into the size pieces you like best. Strip the kale leaves off the stem, tearing it into strips or pieces - use lacinato if you can find it.
2. Start with a little water, 1-1/2 cup, in the bottom of a good casserole pot - cast iron enamelware is great for this. Begin on top of the stove with onions, garlic and celery in the water until they begin to soften.
This keeps well and freezes well. Add any spices or herbs to the onion/celery/garlic stage that you like. Please understand that this can be made with a few red pepper flakes, or a dash of cayenne or curry and be an entirely different story! For that matter, you can add carrots, pieces of coconut and figs, or tomatoes and green peppers to create many variations. The quinoa could be replaced with farro, or you can make it without grain in it and serve it like a sauce over any whole grain or a whole grain pasta!
Serves 6-8 as a main dish, but can easily be extended by adding pasta, side dishes like broiled tofu, any salad, or even a light soup.
Serving Size: 1 Serving (475g) figuring on 6 main servings
Amount Per Serving
% Daily Value*
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calories needs. courtesy of cronometer.com using data supplied by me.