This comforting braise combines the natural sweetness of butternut squash with the earthy depth of hominy, creating a dish that is both nourishing and satisfying. The flavor profile is built on a foundation of caramelized onions, aromatic cumin, caraway seeds, and a hint of heat from cayenne and paprika. It is a vibrant, high-fiber meal that holds up well to simmering, allowing the vegetables to meld into a cohesive, rustic stew. Perfect for chilly evenings, this dish serves as a substantial side or a light main course, especially when garnished with fresh cilantro and a squeeze of bright lime juice. It is an excellent option for those seeking plant-based comfort food without heavy fats.
Low-Fat Braised Squash With Peppers & Hominy (High Fiber)
Description
This comforting braise combines the natural sweetness of butternut squash with the earthy depth of hominy, creating a dish that is both nourishing and satisfying. The flavor profile is built on a foundation of caramelized onions, aromatic cumin, caraway seeds, and a hint of heat from cayenne and paprika. It is a vibrant, high-fiber meal that holds up well to simmering, allowing the vegetables to meld into a cohesive, rustic stew. Perfect for chilly evenings, this dish serves as a substantial side or a light main course, especially when garnished with fresh cilantro and a squeeze of bright lime juice. It is an excellent option for those seeking plant-based comfort food without heavy fats.Ingredients
Directions
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In a large deep skillet or Dutch oven, heat the oil over medium-high heat.
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Add the chopped onions, butternut squash chunks, and diced red bell pepper.
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Sprinkle with paprika, cumin, and caraway seeds.
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Cook, stirring occasionally, until the onions are softened and the squash begins to brown in spots, about 10 minutes.
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Stir in the flour, 1 teaspoon of salt, 1/4 teaspoon of black pepper, and the pinch of cayenne pepper.
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Cook for 1 minute more, stirring constantly to eliminate the raw flour taste.
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Add the drained hominy, 2 1/2 cups of water, 3 tablespoons of chopped parsley (or cilantro), and the tomato paste.
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Stir well to combine all ingredients and ensure the tomato paste is fully incorporated.
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Bring the mixture to a boil.
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Reduce the heat to low, cover the skillet, and simmer until the squash is tender when pierced with a fork, about 25 to 30 minutes.
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If the stew looks dry during simmering, add the remaining 1/2 cup of water.
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Taste and adjust seasoning with additional salt and pepper if needed.
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Garnish with the remaining 1 tablespoon of parsley (or cilantro).
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Serve immediately with lime wedges on the side.
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 177.6kcal
- % Daily Value *
- Total Fat 5.2g8%
- Saturated Fat 0.8g4%
- Cholesterol 0.0mg0%
- Sodium 4885.6mg204%
- Total Carbohydrate 33.2g12%
- Dietary Fiber 10.8g44%
- Sugars 5.0g
- Protein 7.1g15%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors often improve the next day as they meld together.
Substitutions: You can substitute the butternut squash with acorn squash or pumpkin. If you don't have hominy, you can use white beans or corn kernels for a different texture.
Variation: For extra creaminess, stir in a splash of coconut milk at the end of cooking.
Tip: Ensure your squash is cut into uniform 1 1/4-inch chunks so that they cook evenly.
