Black Bean, Corn and Squash Medley

INGREDIENTS (makes 4 servings)

2 tbsp (30 mL) Olive oil or canola oil

1 medium  Onion, peeled and chopped

2 cloves Garlic, minced

1 (400 g) Butternut squash, peeled, seeded and cut into 1/2 inch cubes

1/2 lb (227 g) White button mushrooms, quartered

1 1/2 tbsp (22 mL) Chilli powder

1 tbsp (15 mL) Ground cumin

1 tsp (5 mL) Dried oregano

1/2 tsp (2.5 mL) Salt

1 can (796 mL) Diced tomatoes, no salt added

1 tsp (5 mL) Soy sauce, lower sodium

1 can (540 mL) Black beans, drained and rinsed

1 cup (250 mL) Frozen corn, thawed

PROCEDURE

1. In large saucepan, heat oil over medium heat. Add onion and sauté until translucent, about 5 minutes. Add garlic and cook until fragrant, about 30 seconds.
2. Add squash and mushrooms and cook until squash begins to soften, about 5 minutes.
3. Add chilli powder, cumin, oregano and salt, and stir well to combine.
4. Add tomatoes and soy sauce. Bring to a boil; reduce heat and simmer, covered, until squash is tender, about 15-20 minutes. If mixture looks dry, add 1/4 cup of water.
5. Add beans and corn, and stir to combine. Cook, uncovered, until heated through, about 5 minutes. Taste and adjust seasoning

NOTES: While the ingredient list may look long, many are pantry items, so there is not much chopping and this comes together quickly. Canned beans and tomatoes can be high in sodium. Look for low-sodium versions and rinse canned beans well to remove excess sodium. If fresh mushrooms are unavailable, substitute with canned mushrooms. If desired, serve over rice, quinoa or your favourite whole grain for a more substantial meal. This dish freezes well. Portion in individual servings, label, date and freeze for a quick future meal.