Directions:
- Using a firm, heavy-duty chef's knife, cut the squash or pumpkin into bite-sized chunks. Set aside.
- Combine the onions, garlic, and olive oil in a large, deep skillet and saute over high heat for approximately 3 minutes or until the onions are soft and transparent. Add the squash, water, salt, cumin, coriander, paprika, and pepper. Cover the skillet and cook for approximately 12-15 minutes or until the squash is very soft and beginning to break down. Check frequently to make sure there is sufficient water to prevent burning. Add the corn and green beans, cover, and cook for 3-4 minutes or until the beans are softened.
- Transfer the stew to an attractive serving bowl and garnish with the parsley and orange slices at the edge of the bowl.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 178.08 Kcal (746 kJ) | ||
| Calories from fat | 52.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.8g | 9% | |
|---|---|---|---|
| Sodium | 542.49mg | 23% | |
| Potassium | 299.98mg | 6% | |
| Total Carbs | 29.45g | 10% | |
| Sugars | 11.26g | 45% | |
| Dietary Fiber | 5.11g | 20% | |
| Protein | 4.44g | 9% | |
| Vitamin C | 29.7mg | 50% | |
| Iron | 1.1mg | 6% | |
| Calcium | 51.2mg | 5% | |
| Amount Per 100 g | |||
| Calories | 50.3 Kcal (211 kJ) | ||
| Calories from fat | 14.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.64g | 9% | |
|---|---|---|---|
| Sodium | 153.22mg | 23% | |
| Potassium | 84.73mg | 6% | |
| Total Carbs | 8.32g | 10% | |
| Sugars | 3.18g | 45% | |
| Dietary Fiber | 1.44g | 20% | |
| Protein | 1.26g | 9% | |
| Vitamin C | 8.4mg | 50% | |
| Iron | 0.3mg | 6% | |
| Calcium | 14.5mg | 5% | |
* 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.
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