Winter Squash and Black Bean Stew
2 tablespoons vegetable oil
1 onion, chopped
1 teaspoon cumin seeds, toasted, ground, see note
¼ teaspoon salt
2 cloves garlic, minced
1 14½-ounce can low-sodium chicken broth
1 10-ounce package frozen cubed butternut squash, or 10 ounces fresh diced
1 15-ounce can black beans, drained, rinsed
1 teaspoon chopped fresh sage or ½ teaspoon dried
Freshly ground pepper
Steamed rice (optional)
Heat oil in a large heavy skillet over medium high heat; add onion, cumin and 1/8 teaspoon of the salt; cook until onion is soft, 5 minutes. Add garlic; cook 1 minute.
Stir in broth, squash, beans and sage; cook until heated through and sage becomes aromatic, 5 min-utes. (If using fresh squash, cook 10 minutes before adding beans and sage.) Season with remaining salt and pepper to taste. Serve over rice.
Note: Toast spices in a dry skillet over medium heat, stirring often, until aromatic, 3 to 5 minutes.
Yield: Serves 2.
Approximate nutritional analysis per serving: 400 calories, 36 percent of calories from fat, 16 grams fat (1 gram saturated fat), no cholesterol, 50 grams carbohydrates, 16 grams protein, 1,016 milligrams sodium, 13 grams fiber.