Autumn Stew
The Autumn Stew is made from Butternut Squash. It contains beta-carotene, a powerful antioxidant that can help protect against cancer. Makes 4 Servings.
Recipe From: Physicians Committee for Responsible Medicine
Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, RD
Recipe by Jennifer Raymond, MS, RD
Prep: 20 minutes + Cook: 30 minutes = Total: 50 minutes
1.50 cups water, divided
1 tbsp reduced-sodium soy sauce
1 onion, chopped
1 red bell pepper, seeded and diced
4 cloves garlic, minced
1 butternut squash, about 1 pound
15 oz 1 can crushed tomatoes
1.50 tsp dried oregano
1 tsp chili powder
½ tsp ground cumin
¼ tsp black pepper
15 oz 1 can kidney beans, undrained
15 oz 1 can corn, undrained, or 2 cups frozen corn
1Heat 1/2 cup of water and soy sauce in a large pot.
2Add onion, bell pepper, and garlic. Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.
3Peel squash, then cut it in half. Scoop out seeds and discard. Cut squash into 1/2-inch cubes (you should have about 4 cups).
4Add squash 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.
5Add kidney beans and corn and their liquids and cook 5 minutes longer.
6For special occasions, serve it in a pumpkin that has been hollowed out and baked until just tender.
Ingredients
1.50 cups water, divided
1 tbsp reduced-sodium soy sauce
1 onion, chopped
1 red bell pepper, seeded and diced
4 cloves garlic, minced
1 butternut squash, about 1 pound
15 oz 1 can crushed tomatoes
1.50 tsp dried oregano
1 tsp chili powder
½ tsp ground cumin
¼ tsp black pepper
15 oz 1 can kidney beans, undrained
15 oz 1 can corn, undrained, or 2 cups frozen corn
Directions
1Heat 1/2 cup of water and soy sauce in a large pot.
2Add onion, bell pepper, and garlic. Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.
3Peel squash, then cut it in half. Scoop out seeds and discard. Cut squash into 1/2-inch cubes (you should have about 4 cups).
4Add squash 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.
5Add kidney beans and corn and their liquids and cook 5 minutes longer.
6For special occasions, serve it in a pumpkin that has been hollowed out and baked until just tender.
