AUTUMN HARVEST STEW

Autumn Harvest Stew image

Yield 8 servings

Number Of Ingredients 13

1 tablespoon olive oil
1 large onion, chopped
2 cloves garlic, minced
1 medium red or green bell pepper, diced
1 cup water
4 heaping cups prebaked, peeled, and diced orange squash (sugar pumpkin, butternut, carnival, etc.)
3 cups corn kernels (preferably fresh, scraped from 3 to 4 ears)
One 28-ounce can salt-free diced tomatoes, undrained
One 16-ounce can red or black beans, drained and rinsed
1 to 2 fresh hot chilies, seeded and minced, or one 4-ounce can chopped mild green chilies
2 teaspoons ground cumin
1 teaspoon dried oregano
Salt and freshly ground pepper to taste

Steps:

Heat the oil in a soup pot or steep-sided stir-fry pan. Add the onion and sauté over medium heat until translucent. Add the garlic and bell pepper and continue to sauté until the onion is golden.
Add all the remaining ingredients except the salt and pepper. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 15 to 20 minutes. Season gently with salt and pepper, then serve in shallow bowls.
Nutrition Information
Per serving:
Calories: 193
Total fat: 3g
Protein: 8g
Fiber: 10g
Carbohydrate: 40g
Cholesterol: 0mg
Sodium: 110mg