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Quick Skillet Butternut, Black Bean + Swiss Chard

A great filling for weeknight tacos or served in bowls with greens or grains and fresh herbs.  Serve with Guacamole, salsa or hummus, salad or steamed greens. A whole foods plant-based, oil-free quick skillet veggie dish with warming, grounding spices.  

 

  • Serves3-4
  • Cooks in 15 -20 mins
  • Prep time 5 mins
  • Low GI Blood Sugar

    Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.

  • Vitamins Minerals
  • SOS-Free Salt-Oil-Sugar-Free
  • Plant Protein

    Recipes with plant protein-rich ingredients.  Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

  • High Fibre

    High fibre foods are an important part of a healthy digestive system. Whole grains, fruits, vegetables, nuts and seeds are high in fibre.

Ingredients

adds to shopping list

  • 2-4 tbsp water | broth
  • 1 onion | 2 celery stalks - fine dice
  • 2 garlic cloves - finely chop
  • 3 cups butternut squash - small dice
  • 1 can tomatoes - crushed
  • 1 can black beans - drain + rinse
  • 4 cups swiss chard - sliced & diced

SPICES - optional

  • 1 tsp ground cumin
  • 1 -2 tsp smoked paprika
  • 1 tsp oregano - dried
  • ½ tsp chile flakes - opt.
  • 20 grinds black pepper

Fresh Herbs - ideas

  • Cilantro | Parsley | Basil | Dill | Oregano

Method

 

Oil-free Quick Skillet Butternut, Black Bean + Swiss Chard

 

WASH butternut, peel and small dice veg similar size – ½ ” | 1cm. Important for texture + cook time.

 

HEAT FRYING PAN add onion | celery, garlic, butternut + 1 tbsp water. Saute for 3-4 mins – often stir until golden. When the mixture begins to stick, add 1 tbsp water and stir.

 

ADD can tomatoes + any spices | dried herbs.  LID-ON saute low simmer 7 min.   ADD drained & rinsed black beans.

 

SIMMER lid-on another few minutes until the butternut is fork-tender. TURN OFF the heat.

 

TASTE adjust seasoning. STIR IN sliced + diced swiss chard. LID-ON rest 2 min; the residual heat will gently cook the swiss chard.

 

FOR TACOS – you might want to gently mash the mixture together to make it easier to put in load taco shells.

 

FOLD IN any fresh herbs you might be using.   Like cilantro parsley – finely chop the stems & rough chop the leaves.

 


Serving Ideas
with Salad greens
as Tacos with Guacamole
veggie bowls with grains or steamed greens
with a side of classic Hummus or Pumpkin Hummus

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

OIL + SALT – if you choose to use oil – add 1 tsp olive.  ½ tsp salt > to your taste.

 

SWAP SALT for dulse or sea lettuce flakes, liquid aminos, tamari, miso.

 

WHY OIL-FREE?   Here is an explanation from T. Colin Campbell Center for Nutrition “*Oil, even the finest olive oil, is 100% fat, calorically dense and nutrient-poor. Oil injures the endothelium, the innermost lining of the artery, and that injury is the gateway to vascular disease. For those with known heart disease, even adding a little oil can have a negative impact on heart health”. 

 

LOW FODMAP – use half the amount of beans and see how you feel.

 

SPICES additional options – chilli flakes, Aleppo, coriander, turmeric, cayenne, ginger.

 

FRESH HERBS use cilantro, basil, parsley, chives, dill.

 

SWAP black beans for any cooked beans, lentils or grains you like.

 

SWAP butternut squash for other winter squash, pumpkin, sweet potatoes, yams, carrots – cooking times will vary.

 

SWAP swiss chard for chopped spinach, kale, bok choy, mustard greens, dandelion greens – add in the last minute of cooking.  

 

THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels. 

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