Miz Chef

Cooking Up a Healthy Life

Vegetable-Bean Stew with Spaghetti Squash

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Very often, my stews and chilis are built on whatever produce is in season and available at the farmers’ markets. I’ll be honest—I don’t get everything at farmers’ markets. I’d be constantly broke. But I’ll find one or two or three items that are in season, sometimes only briefly, and that look particularly good. In this case, I had some gorgeous greens from a couple of bunches of beets, beautiful red onions, and bright, fresh out-of-the-ground carrots. I gathered a few more vegetables and assembled this stew.

But the beautiful thing about vegetable stew is that it’s wide open to ingredients. You can use whatever vegetables you like, whatever beans you like, and whatever herbs and spices you like. Or omit any of those things.

I had the good fortune of having several cloves of garlic in the refrigerator that I had pan roasted. I chopped those up and added them. If you want to add an extra depth of flavor, you can pan roast a few cloves before you begin the stew.

Vegetable-Bean Stew with Spaghetti Squash

1 small spaghetti squash
2 teaspoons olive oil
1 cup chopped red onion
3 to 5 garlic cloves, chopped
2 tablespoons tomato paste
¼ cup red wine, broth, or water
2 cups chopped green pepper
2 cups chopped, seeded tomatoes
1 ½ cups chopped carrots
4 cups vegetable broth or water
3 cups beans of your choice (such as Great Northern, pinto, cannellini, etc.)
4 cups (cleaned) chopped greens (such as beet greens, kale, chard, etc.)
1 teaspoon kosher salt*
Freshly ground black pepper to taste
¼ cup freshly chopped herbs of your choice (basil, parsley, oregano, thyme, etc.)

Preheat the oven to 400 degrees F. Split the spaghetti squash in half lengthwise and scoop out the seeds and strings from the center. Place the halves face down on a baking sheet. Roast until the tip of a knife goes through the flesh easily, about 20 to 30 minutes. Remove them from the oven. When they’re cool enough to handle, use a fork to scrape out the flesh. Place it in a bowl and set it aside.Heat the oil in a large pot. Add the onion and sauté until translucent, about 3 o 4 minutes. Add the garlic and sauté until fragrant, 1 to 2 minutes.Add the tomato paste and stir it in until it’s well blended. Cook the mixture, stirring occasionally, for 2 to 3 minutes. When the bottom of the pot starts to get dark streaks, pour in the wine and stir it in. Scrape up the dark bits from the bottom of the pot.Add the green pepper, tomatoes, and carrots. Stir and cook 5 minutes. Pour in the broth and bring it to a boil. Lower the heat to medium-low and simmer, partially covered, until the vegetables are tender but still firm, about 10 to 13 minutes. Add the beans, greens, salt, and black pepper. Stir and cook another 5 minutes, or until the greens are tender. Stir in the herbs. Taste for seasoning and adjust, if necessary.*Salting is best done in stages. Add a little bit of salt whenever you add a new ingredient. This gives each item a chance to absorb the salt, and it builds layers of flavor. This kind of instruction is difficult to impart in a recipe, but I have faith in you, my dearest readers.

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Author: Miz Chef

I am an Agent of Food—a writer, cookbook author, and personal chef.

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