Autumn Stew
.
Ingredients:
1-1/2
cups water or vegetable stock
1
tablespoon low-sodium soy sauce
1
onion, chopped
1
red bell pepper, diced
4
large garlic cloves, minced
1
pound (about 4 cups) kabocha squash or other winter squash
1
15-ounce can chopped tomatoes
1-1/2
teaspoons chili powder
1/2
teaspoon cumin
1/4
teaspoon black pepper
1
15-ounce can kidney beans
1-1/2
cups fresh or frozen corn
Instructions:
Heat
1/2 cup water and soy sauce in a large pot, then add the onion, bell pepper,
and garlic and cook over medium heat until the onion is translucent and
most of the water evaporates.
Cut
the squash in half and remove its seeds, then peel and cut it into 1/2-inch
cubes. Add squash cubes to the onion mixture, along with the chopped tomatoes,
remaining 1 cup water, oregano, chili powder, cumin, and pepper.
Cover
and simmer until the squash is just tender when pierced with a fork, or
about 20 minutes, then add the kidney beans with their liquid and the corn.
Cook 5 minutes longer.
Nutrition
Facts:
Amount
Per Serving: Calories 185
Fat
0.8 g, Cholesterol 0 mg,
Sodium
314 mg,
Courtesy
of: www.pcrm.org
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