Caribbean butternut squash and sweetcorn stew

    Caribbean butternut squash and sweetcorn stew

    71saves
    40min


    5 people made this

    About this recipe: Butternut squash has a lovely firm texture, ideal for cooking in stews. Combined with black-eyed beans, sweetcorn and red pepper it makes a nutritious family supper dish that is perfect for cold winter days. Serve with boiled rice or warm crusty bread.

    Ingredients
    Serves: 4 

    • 1 tbsp extra virgin olive oil
    • 1 onion, sliced
    • 2 garlic cloves, crushed
    • 1 butternut squash, about 675 g (1½ lb), peeled and cut into 1 cm (½ in) cubes
    • 1 red pepper, seeded and sliced
    • 1 bay leaf
    • 1 can chopped tomatoes, about 400 g
    • 1 can black-eyed beans, about 410 g, drained and rinsed
    • 1 can sweetcorn kernels, about 200 g, drained
    • 300 ml (10 fl oz) vegetable stock, preferably home-made
    • 1 tbsp Worcestershire sauce, or to taste
    • 1 tsp Tabasco sauce, or to taste
    • 1 tbsp dark muscovado sugar
    • 1–2 tsp balsamic vinegar
    • chopped parsley to garnish

    Method
    Prep:15min  ›  Cook:25min  ›  Ready in:40min 

    1. Heat the oil in a large saucepan and add the onion, garlic, butternut squash, red pepper and bay leaf. Stir well, then cover the pan and allow the vegetables to sweat for 5 minutes, stirring occasionally.
    2. Add the tomatoes with their juice, the black-eyed beans and sweetcorn, and stir to mix. Add the stock, Worcestershire sauce, Tabasco sauce, sugar and vinegar and stir again. Cover and simmer for 15 minutes or until the squash is tender.
    3. Sprinkle the parsley over the stew and serve at once.

    Some more ideas

    For an Indian stew, soften the sliced onion and garlic in the olive oil for 2–3 minutes, then stir in 2 tbsp medium balti paste. Add the butternut squash with 150 g (5½ oz) thickly sliced baby corn. Cover and cook for 5–6 minutes. Replace the black-eyed beans with borlotti beans, adding them with the canned tomatoes and stock (omit the sweetcorn). Garnish with 2 tbsp chopped fresh coriander instead of parsley, and serve with boiled jasmine rice or warm naan bread. * For a vegetarian alternative, use mushroom ketchup instead of Worcestershire sauce.

    Plus points

    There are more than 25 species of squash and pumpkin, some of which have been cultivated for 9000 years. All the varieties are rich in beta-carotene and contain useful amounts of vitamin C. * If you have the time, leave the freshly crushed garlic cloves to stand for 10 minutes or so before starting to cook. Researchers at Penn State University in the USA have found that this maximises the formation and retention of cancer-fighting compounds.

    Each serving provides

    Excellent source of folate, vitamin A, vitamin B6, vitamin C. Good source of copper, iron, potassium, vitamin B1, vitamin E. Useful source of calcium, zinc.

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    Reviews (1)

    by
    6

    Great recipe! I made some slight changes but nothing that would majorly alter the dish. Firstly I am vegitarian and managed to get a vegi worcester sauce which I sourced from my local whole-foods shop. I had aduki beans in the cupboard and used these instead of black eyed beans and finally I added vegi chorizo sausage which could also be replaced by real chorizo but I don't think this is essential but added a nice finish to the dish. - 17 May 2012

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