Low-Fat Braised Squash With Peppers & Hominy (High Fiber)

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.

Cooking Method: Boiling, Braising, Stewing

Cuisine: American

Courses: Appetisers

Difficulty: Advanced

Servings: 4

Calories: 177.6

Dietary: Vegetarian

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

2 Tbsp. sunflower oil or other vegetable oil
2 onions Chopped
1 butternut Squash -- peeled and seeded, cut into 1 1/4-inch chunks
1/2 pounds (approximate weight of squash chunks)
1 red Bell pepper -- cored, cut into large dice
1 Tsp. sweet paprika
1/2 teaspoon. ground cumin
1/4 teaspoon. caraway seeds
1/2 tsps. all-purpose flour
1 Teaspoon. salt plus more to taste
1/4 teaspoon. freshly ground black pepper plus more to taste
1 pinch Cayenne pepper
15 Ozs. hominy -- drained and rinsed
2 1/2 cs. water -- up to 3
3 Tbsps. chopped fresh parsley or cilantro
1 Tbsps. tomato paste
6 lime Wedges

Directions

1
In a large deep skillet or Dutch oven, heat the oil over medium-high heat.
2
Add the chopped onions, butternut squash chunks, and diced red bell pepper.
3
Sprinkle with paprika, cumin, and caraway seeds.
4
Cook, stirring occasionally, until the onions are softened and the squash begins to brown in spots, about 10 minutes.
5
Stir in the flour, 1 teaspoon of salt, 1/4 teaspoon of black pepper, and the pinch of cayenne pepper.
6
Cook for 1 minute more, stirring constantly to eliminate the raw flour taste.
7
Add the drained hominy, 2 1/2 cups of water, 3 tablespoons of chopped parsley (or cilantro), and the tomato paste.
8
Stir well to combine all ingredients and ensure the tomato paste is fully incorporated.
9
Bring the mixture to a boil.
10
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.
11
If the stew looks dry during simmering, add the remaining 1/2 cup of water.
12
Taste and adjust seasoning with additional salt and pepper if needed.
13
Garnish with the remaining 1 tablespoon of parsley (or cilantro).
14
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.

Keywords: butternut squash, hominy, braised vegetables, vegan stew, high fiber, low fat, cumin, caraway, bell pepper, plant-based, comfort food, healthy dinner, spicy squash, tomato paste, lime garnish, one-pot meal, autumn recipe, warm stew, vegetarian

Read it online: https://www.chefs-mate.com/recipe/low-fat-braised-squash-with-peppers-hominy-high-fiber/

Chefs Mate

Low-Fat Braised Squash With Peppers & Hominy (High Fiber)

Nutrition Facts