Kidney Bean and Butternut Squash Stew

I made this, kind of by accident, tonight for dinner and it was a big hit, so I thought I'd better write it all down while I remembered what I did. It is high in fibre and protein and full of nutrients but low in calories. You can top it with a teaspoon of grated parmesan cheese and soak up the juices with some fresh bread if you wish. We just added some quinoa to the bottom of our bowls, since I already had a batch in the fridge. Delicious!

Ingredients:

-2 tbsp olive oil
-1/2 a medium sweet onion, peeled and chopped
-1 inch square of fresh ginger, minced
-2 garlic cloves, minced
-1/2 large sweet red bell pepper, chopped
-1 small butternut squash, peeled and chopped into bite-sized pieces
-2 large carrots, peeled and chopped
-1/2 cup low sodium, non-fat chicken or vegetable broth
-1 can (28 oz) San Marzano tomatoes, with juices (chop the tomatoes with kitchen shears)
-1 can (19 oz) small red kidney beans, rinsed and drained
-a few dashes of hot picante sauce (optional--jalapeno, habanero)
-1/2 tsp salt
-1 tsp freshly ground black pepper
-1/4 cup chopped parsley
-1/4 cup dried basil

Directions:

1. Heat olive oil in heavy-bottomed, large sauce pan, over medium heat. Saute onions and peppers until soft. Add garlic and ginger and saute for one minute. Add butternut squash and carrots and saute until lightly browned.
2. Stir in broth and scrape bits from bottom of pan. Add tomatoes with sauce. Stir and reduce heat to medium low.
3. Stir in hot sauce, salt, pepper, parsley and basil. Reduce heat to low and simmer, partially covered, for about 30 minutes or until butternut squash is cooked through. Stir occasionally.
4. Lightly stir in kidney beans and continue to cook for another 10 minutes or so. Ladle into bowls and top with grated parmesan cheese (if using).
Makes about 6 servings.