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Bean, Corn and Squash Stew Recipe

Bean, Corn and Squash Stew Recipe

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Ingredients

Count

Nutrition

633

Calories

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Ingredients:

Serving

1 quart water
2 1/2- lb butternut squash-peeled, seeded and cut into 1-inch cubes
4 cups fresh corn kernels, cut from about 6 ears
1 19- oz can kidney beans, drained
3/4 cup chopped basil leaves
1/4 cup plus 2 tbsp vegetable oil
1 large onion, coarsely chopped
1 red bell pepper, coarsely chopped
1 green bell pepper, coarsely chopped
1 tsp ground cumin
1 tsp dried oregano
2 tsp hot paprika
salt and freshly ground black pepper

Directions:

In a large pot, bring the water to a boil with the squash and corn. Cover and simmer over moderately low heat until the squash is just tender, about 15 minutes. Add the kidney beans and cook until the beans are hot. Transfer 3 cups of the squash mixture to a blender along with some of the liquid and 1/2 cup of the basil; puree. Return the puree to the pot and keep warm.
Meanwhile, in a large skillet, heat 2 tablespoons of the oil. Add the onion and bell peppers and cook over moderate heat, stirring occasionally, until softened, 8 minutes. Add the cumin, oregano and 1 teaspoon of the paprika and cook, stirring, until fragrant, about 4 minutes. Stir the vegetables into the stew and season with salt and pepper.
In a small saucepan, heat the remaining 1/4 cup of oil. Add the remaining 1 teaspoon of paprika and cook over low heat until fragrant. Transfer to a small bowl.
Ladle the stew into bowls. Swirl in the paprika oil, sprinkle with the remaining 1/4 cup of chopped basil and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	632.66 Kcal (2649 kJ)
Calories from fat	150.31 Kcal
		% Daily Value*
Total Fat	16.7g	26%
Sodium	338.41mg	14%
Potassium	1931.78mg	41%
Total Carbs	106.45g	35%
Sugars	19.14g	77%
Dietary Fiber	20.13g	81%
Protein	20.04g	40%
Vitamin C	122.2mg	204%
Vitamin A	4.3mg	145%
Iron	31.5mg	175%
Calcium	274.6mg	27%

Amount Per 100 g
Calories	68.23 Kcal (286 kJ)
Calories from fat	16.21 Kcal
		% Daily Value*
Total Fat	1.8g	26%
Sodium	36.5mg	14%
Potassium	208.34mg	41%
Total Carbs	11.48g	35%
Sugars	2.06g	77%
Dietary Fiber	2.17g	81%
Protein	2.16g	40%
Vitamin C	13.2mg	204%
Vitamin A	0.5mg	145%
Iron	3.4mg	175%
Calcium	29.6mg	27%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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