Name: Autumn Stew
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

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

Heat 1/2 cup of water and soy sauce in a large pot.

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

Peel squash, then cut it in half. Scoop out seeds and discard. Cut squash into 1/2-inch cubes (you should have about 4 cups).

Add 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.

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

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

Ingredients