Autumn Stew
Makes 2 1/2 quarts (10 1-cup servings)
This colorful stew is a true celebration of the autumn's abundance. For special occasions, serve it in a pumpkin that has been hollowed-out and baked until just tender.
1 1/2
cups
water, divided
1
tablespoon
reduced-sodium soy sauce
1
onion, chopped
1
red bell pepper, seeded and diced
4
large
garlic cloves, minced
1
butternut squash (about 1 pound)
1
15-ounce can crushed tomatoes
1 1/2
teaspoons
dried oregano
1
teaspoon
chili powder
1/2
teaspoon
ground cumin
1/4
teaspoon
black pepper
1
15-ounce can kidney beans, undrained
1
15-ounce can corn, undrained, or 2 cups frozen corn
Heat 1/2 cup of water and soy sauce in a large pot. Add onion, bell pepper, and garlic. Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.
Peel squash, then cut it in half. Scoop out seeds and discard. Cut squash into 1/2-inch cubes (you should have about 4 cups). Add to cooked onions along with tomatoes, 1 cup water, oregano, chili powder, cumin, and black pepper.
Cover and simmer until squash is just tender when pierced with a fork, about 20 minutes. Add kidney beans and corn and their liquids and cook 5 minutes longer.
Per 1-cup serving
- Calories: 93
- Fat: 0.7 g
- Saturated Fat: 0.1 g
- Calories from Fat: 6.3%
- Cholesterol: 0 mg
- Protein: 4.4 g
- Carbohydrates: 19.9 g
- Sugar: 4.9 g
- Fiber: 3.8 g
- Sodium: 244 mg
- Calcium: 49 mg
- Iron: 1.8 mg
- Vitamin C: 32.4 mg
- Beta Carotene: 1853 mcg
- Vitamin E: 1.1 mg
Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.
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