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Easy Esselstyn Diet Recipes with Pictures: Butternut Black Bean Chili

 

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Dinner:

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Butternut Black Bean Chili

over Rice

 

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The chili has a distinct, refreshing bite coming from the chili pepper and the winter squash adds a great seasonal note to it. The meal requires only 30-40 min prep time.

Served

This is a tasty full meal with a lovely blend of ingredients and spices. The sweetness and fruitiness of the squash, tomato and onions is balanced by the fresh taste of the green onions, the pepper and paprika. It is very filling and satisfying.

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Dinners

Get in Advance:

 

Butternut Squash peeled and seeded, cubed

1 15 oz can Black Beans, washed or use one heaping half cup of dry beans presoaked overnight and cooked beforehand

1/2 medium onion, chopped

1 clove garlic, minced

1/3 cup Tomato Paste (~5 tablespoons of one half of a 6oz can)

1/2 ripe tomato, chopped

2 tablespoons fresh parsley, chopped

1 teaspoon cumin

1 teaspoon paprika

teaspoon chipotle (or chili pepper)

Ingredients

 

 

Have On Hand:

Green Onions (Scallions), chopped

Vegetable Broth

Brown Basmati Rice

 

Recipe

(Adapted from recipe #82642 at vegweb.com and expanded to low-salt low-fat diet (Esselstyn Plant Diet)).

 

For 2 (generous)-to 3 Portion (40 min Prep Time)

 

Prepare dry Black Beans (its so easy and saves $)

Soak overnight in the fridge a heaping half-cup of washed dry beans in three cups of water.

Workplace

 

Next afternoon, wash the beans and cook in 3 cups of water for 1.5 2 hrs until soft.

Wash and set aside until needed.

 

Prepare Brown Basmati Rice

Bring 2 cups of water to a boil

Add 1 cup of Basmati rice

Simmer on very low heat in covered pot for 25-30 min.

 

Meanwhile

Peel and cube squash

Cut tomato in small cubes including seeds

Cut parsley

 

Braise Onions

In a very hot dry skillet

Add chopped onion and stir until brown

Add minced garlic for a few sec until flagrant

Cool down and deglaze with 1 cup vegetable broth

 

Add Vegetable and Beans

Add squash, tomato, black beans, and tomato paste

Let simmer for 10 min until squash starts to be soft.

 

Add Spices

Add parsley and cumin. Adjust amount of other spices according to taste;

Medium: Paprika and chipotle (or chili pepper but this is not recommended) as indicated.

Using dry staples instead of prepared canned beans:

Preparing the Black Beans

Washed dry black beans (heaped cup)

 

Soaked in water overnight in fridge

 

Mild: Use of the amount given.

Hot: Use as much as you can stand.

Mash the squash a bit with serving spoon for increasing the consistency of the chili.

Let simmer for 5 min.

 

Meanwhile

Chop scallions

 

Serve

Serve over rice and sprinkle with a lot of freshly chopped green onions.

 

Cooked for 1.5 2 hrs until soft

 

 

 

Preparing Chili

 

Cleaning one half of the pealed butternut squash

Washed cooked beans (made 2 x 15 oz)

 

Prepared black beans can be stored in a covered plastic container and hold for many days in fridge

 

 

 

Cutting the squash

 

Cutt tomato

 

 

 

Cut ingredients and ready to go

 

Adding the chopped squash, tomato and the beans

 

Adding the Parsely and Spices

Chili done

 

Chopping the Chives

Prepared

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Got a great winter squash and prepared it as chili.

What a great winter dinner.

Prepared

Served

 

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