This is a very hearty recipe, with high dietary fiber and protein from the beans. This is a good one to make in bulk and reheat each time before consuming, or to freeze. Use low-sodium broth and low-sodium beans to reduce the salt content.



 

    Serves: 6 servings    Total Time:  45 minutes Prep Time: 10 minutes Cook Time: 35 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Potatoes - 2 Russet potatoes, chopped (not peeled)  Oil - 1 Tablespoon avocado, sesame, canola oil, peanut, or light olive oil  Carrots - 2 each, chopped  Bell-pepper - 2 each, chopped (any color) Onion - 1 white onion, chopped  Squash - 1 Chayote squash, chopped Broth - 2 cups chicken or vegetable broth Water - 2-4 cups (should cover all the ingredients)  Garlic - 3 cloves, chopped  Beans  - 3 cans kidney, chickpeas, or black beans, rinsed and drained Cilantro - ½ bunch, chopped  Salt - to taste, optional 

## Instructions

Step 1

Add oil to a large stockpot and heat on medium high. Once hot, add the chopped potatoes, carrots, peppers, onions, and chayote and cook for 10 minutes or until tender. 

Step 2

Once tender, add the broth, water, garlic, and beans and cook for 25-30 minutes. 

Step 3

Once done, stir in the chopped cilantro and add salt to taste. 

 

### Notes

This recipe is titled "3 ways" because you can easily use this recipe as a base and swap out beans, vegetables, and seasonings. This recipe is inspired by the Blue Zone Kitchen Cookbook - 100 recipes to live to 100.

## Nutrition Information

  Serving Size: 6 serving Calories: 313 Calories Fat: 3g Saturated Fat: 0g Carbohydrates: Net Carb: 56g Dietary Fiber: 12g Protein: 14g Sodium: 895