Black Bean Stew with Butternut Squash

• μερίδες: 5 servings
• χρόνος ενεργούς προετοιμασίας: 5 minutes
• συνολικός χρόνος: 20 minutes

Υλικά

1 Tablespoon oil

1 (15 oz) can black beans (drained and rinsed)

2 cups butternut squash (diced into bite size pieces)

1 cup coconut milk

1 cup vegetable broth

1 medium onion (chopped)

1 medium red bell pepper (diced)

1 cup baby spinach (chopped)

3 cloves garlic (minced)

1 bay leaf

1 Tablespoon lemon or lime juice

1 teaspoon coriander cumin powder

½ teaspoon 21 seasoning salute (or Italian Seasoning)

¼ teaspoon Chili lime seasoning (see notes)

2-3 sprigs fresh thyme (or ¼teaspoon dry thyme)

Salt and freshly ground black pepper (adjust per taste)

Οδηγίες

Press SAUTE button on the Instant Pot and add oil to it. Once the oil is hot, add bay leaf, onions and bell pepper. Sprinkle some salt. Stir and cook the onions till they are soft, around 3 minutes.

Add garlic and sauté for 30 seconds.

Add butternut squash, black beans, all ingredients listed under seasonings, thyme and stir to coat. Stir in vegetable broth. Cook the spices for 30 seconds.

Deglaze the pot by scrapping the bottom. There shouldn't be at burnt bits stuck at the bottom of the pot. Cancel SAUTE.

Close the lid and set valve to sealing. Press the MANUAL / PRESSURE COOK button and cook on high pressure for 4 minutes.

Let the pressure release naturally for 5 minutes and then do a quick pressure release by manually moving the pressure valve from sealing to venting position. Once the silver pin drops, open the lid.

Stir in spinach and coconut milk. Taste and adjust the seasoning. Add lemon juice and serve butternut squash stew in the serving bowl and enjoy !

Διατροφή

• Μέγεθος Μερίδας: 1 cup
• Θερμίδες: 189 kcal
• Συνολικά Λιπαρά: 11 g
• Κορεσμένα Λιπαρά: 7 g
• Ακόρεστα Λιπαρά: 3 g
• Συνολικοί Υδατάνθρακες: 22 g
• Διαιτητικές Ίνες: 6 g
• Συνολικά Σάκχαρα: 4 g
• Πρωτεΐνη: 5 g