October 2, 2014
Seasonal Vegetarian-Friendly Recipe
In honor of Vegetarian Awareness Month, MANNA would like to share with you a vegetarian friendly recipe that is simple to make and delicious. Reducing your meat intake has a number of health benefits including reducing your risk of hypertension, heart disease and diabetes. There are many ways to get the necessary protein requirements into your diet that do not include animal products. The recipe below features black beans which are a great source of both protein and fiber. In less than 30 minutes you will have a delicious entrée that supports your health and satisfies your taste buds!
Smoky Black Bean and Butternut Ragoût
1 tsp. fresh lime juice
3 tsp. pure maple syrup, divided
1 Tbs. unsalted butter
2 Tbs. olive oil, divided
1 lb. peeled butternut squash, cut into ½-inch dice (4 cups)
1 small yellow onion, cut into medium dice (½ cup)
2 cloves garlic, minced (2 tsp.)
1 15.5-oz. can black beans, drained and rinsed
2 tsp. adobo sauce from can of chipotles in adobo
⅓ cup crumbled queso fresco or feta cheese
2–3 Tbs. chopped or whole cilantro or mint leaves
¼ cup toasted pepitas or toasted chopped pecans, optional
- Combine lime juice and 1 tsp. maple syrup in small bowl. Set aside.
- Heat butter and 1 Tbs. oil in large nonstick skillet over medium heat. Add squash, and season with salt, if desired. Cover pan, and cook 8 minutes, stirring occasionally. Uncover pan, add onion, and increase heat to medium-high. Cook 3 to 4 minutes, or until squash is tender and lightly browned. Remove from heat, and gently stir in lime-maple mixture.
- Heat remaining 1 Tbs. oil in medium saucepan over medium-low heat. Add garlic, and cook 30 seconds, or until softened and fragrant. Add beans, adobo sauce, remaining 2 tsp. maple syrup, and 1/4 cup water. Bring mixture to a simmer, and cook 5 to 6 minutes, or until liquid is mostly absorbed.
- Gently stir together bean mixture and squash. Serve garnished with queso fresco, cilantro, and pepitas (if using).