Autumn Stew

About the Recipe

Ingredients

Makes 4 Servings

1 1/2 c (350 mL) water, divided
1 tbsp (15 mL) reduced-sodium soy sauce
1 onion, chopped
1 red bell pepper, seeded and diced
4 cloves garlic, minced
1 butternut squash, about 1 pound
1 15-oz (121-g) crushed tomatoes
1 1/2 tsp (7.5 mL) dried oregano
1 tsp (5 mL) chili powder
1/2 tsp (2.5 mL) ground cumin
1/4 tsp (1.2 mL) black pepper
1 15-oz (384-g) kidney beans, undrained
1 15-oz (332-g) corn, undrained, or 2 cups frozen corn

Directions

1. Heat 1/2 c (120 mL) of water and soy sauce in a large pot.

   
   
   

2. Add onion, bell pepper, and garlic. Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.

   
   
   

3. Peel squash and then cut it in half. Scoop out seeds and discard. Cut squash into 1/2-inch (1.3-cm) cubes (you should have about 4 c [496 g]).

   
   
   

4. Add squash to cooked onions along with tomatoes, 1 c (240 mL) water, oregano, chili powder, cumin, and black pepper. Cover and simmer until squash is just tender when pierced with a fork, about 20 minutes.

   
   
   

5. Add kidney beans and corn and their liquids and cook 5 minutes longer.

   
   
   

6. For special occasions, serve it in a pumpkin that has been hollowed out and baked until just tender.

   
   
   

Nutrition Facts