BRUNSWICK STEW
To my taste, the very early part of North Amer
ican culinary history (fur trappers’ food!) just
isn’t correct without either lima or fava beans.
While this dish may traditionally be prepared
with chicken, it’s a grand kitchen-garden feast
when you substitute butternut squash.
SERVES 6
1 pound butternut squash, cut into 6 segments
1 teaspoon nonaromatic olive oil
Salt and freshly ground black pepper to taste
1 large sweet onion, cut into 1-inch dice (yield
2 cups)
3 stalks celery, cut into ¼-inch slices (yield
1½ cups)
1 teaspoon diced canned chipotle or
½ teaspoon ground smoked jalapeño chile
1 red bell pepper, cut into ¼-inch slices
2 cups skinned, seeded, and chopped
tomatoes
1 cup low-sodium vegetable stock
(see page 288)
1 tablespoon Worcestershire sauce
¼ teaspoon cayenne
1 cup fresh baby fava beans or lima beans
1 cup fresh or frozen corn kernels
1 tablespoon arrowroot mixed with
2 tablespoons stock or water (slurry)
¼ cup chopped fresh parsley
¼ cup chopped fresh basil
Preheat the oven to 375ºF.
Spray the butternut squash pieces with cook
ing spray, season with salt and black pepper,
and roast in a small ovenproof baking dish
for 40 minutes, until a thin knife comes out
clean.
Heat ½ teaspoon of the oil in a 10½-inch
chef ’s pan over medium-high. Sauté the onions
3 minutes or until they start to turn translu
cent. Add the celery, chipotle, and red bell pep
per, and cook 3 more minutes. Remove to a
plate, and without washing the pan, add the
remaining ½ teaspoon oil and heat.
Pour in the tomatoes and sauté for 3 min
utes to just brown, then add the stock and
Worcestershire sauce. Add the cooked vegeta
bles and the cayenne. Bring to a boil, reduce
the heat, cover, and simmer 10 minutes. Add
the beans and corn, and cook 12 minutes more
or until the beans are tender. Stir in the slurry
and heat to thicken. Spoon over the butternut
squash pieces. Sprinkle with the parsley and
basil and serve.
Per serving : 155 calories, 1 g fat, 0 g saturated fat, 34 g
carbohydrate, 5 g protein, 8 g dietary fi ber, 141 mg
sodium. Exchanges: 1 Starch, 4 Vegetable
FAVA BEAN SOUP
WITH CARROTS
I’ve always enjoyed fava beans, but they must
be harvested early to save all the trouble of
removing the tough inner bean skins. Paired
with very new carrots, this is a perfect exam
ple of a FABIS (fresh and best in season) dish
146 • GROWING AT THE SPEED OF LIFE