Dive into a bowl of warmth and comfort with our Black Bean and Squash Stew with Kale and Barley! This hearty, nutritious dish is not only a feast for the senses but also a vibrant celebration of Mexican flavors. Packed with protein-rich black beans, sweet butternut squash, and nutrient-dense kale, this stew is perfect for cozy evenings or meal prep for the week ahead. Ready in just 40 minutes, this recipe promises to be a family favorite, leaving everyone asking for seconds. Don’t miss out on this deliciously wholesome stew that will have your taste buds dancing!
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: Mexican
Serves: 6 servings
Ingredients
- 1 cup barley
- 2 cups vegetable broth
- 1 can black beans, drained and rinsed
- 2 cups butternut squash, diced
- 2 cups kale, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp chili powder
- Salt and pepper to taste
Instructions
- Prepare all ingredients by washing, peeling, and chopping the vegetables. Dice the butternut squash into 1/2-inch cubes, finely chop the onion, mince the garlic, and roughly chop the kale leaves.
- In a large pot or Dutch oven, heat a small amount of olive oil over medium heat. Add the chopped onions and sauté until they become translucent and slightly golden, about 4-5 minutes.
- Add minced garlic, cumin, and chili powder to the onions. Stir and cook for an additional 30-45 seconds to release the spices' aromatics.
- Pour in the vegetable broth and add the barley. Bring the mixture to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes until the barley is partially cooked.
- Add the diced butternut squash to the pot. Continue cooking for another 5-7 minutes until the squash begins to soften.
- Stir in the drained and rinsed black beans and chopped kale. Season with salt and pepper to taste.
- Cover and simmer for an additional 5-10 minutes, until the squash is tender, the kale is wilted, and all ingredients are heated through.
- Remove from heat and let the stew rest for 5 minutes to allow flavors to meld. Taste and adjust seasoning if needed.
- Serve hot in bowls, optionally garnishing with fresh cilantro, a squeeze of lime, or a dollop of Greek yogurt.
Tips
- Prep Ahead: To save time, chop your vegetables in advance and store them in the refrigerator. This way, you can whip up the stew in no time on a busy weeknight!
- Customize Your Veggies: Feel free to add other vegetables you have on hand, such as bell peppers, zucchini, or carrots. The more colorful, the better!
- Spice It Up: If you enjoy a little heat, consider adding diced jalapeños or a pinch of cayenne pepper to the pot when sautéing the onions and garlic.
- Make It Creamy: For a creamier texture, blend a portion of the stew before adding the kale and beans. This will give you a delightful contrast between the smooth and chunky textures.
- Garnish for Flavor: Elevate your stew by garnishing with fresh cilantro, a squeeze of lime, or a dollop of Greek yogurt for a creamy finish that complements the spices beautifully.
- Store and Reheat: This stew stores well in the fridge for up to 4 days. Reheat gently on the stove or in the microwave, adding a splash of vegetable broth if it thickens too much.
- Serve with Sides: Pair your stew with warm tortillas, rice, or a simple side salad for a complete meal that’s sure to satisfy!
Nutrition Facts
Calories: 250kcal
Carbohydrates: 45g
Protein: 10g
Fat: g
Saturated Fat: g
Cholesterol: 0mg
