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Black Bean, Corn and Pumpkin Stew Recipe

Black Bean, Corn and Pumpkin Stew Recipe

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Ingredients:

Serving

1/4 cup olive oil
1 red pepper, seeded and cut into 1/4-inch dice
1 tsp cumin seeds
2 cloves minced garlic
1 tsp oregano
1/4 tsp ground cinnamon
1/8 tsp ground cloves
1 tsp paprika
2 cups thawed frozen corn kernels
2 cups winter squash like pumpkin or acorn, cut into 3/4-inch dice
1 (16 oz) can (2 cups) plum tomatoes, chopped , juices reserved
2 cups chicken broth
2 (16 oz) cans black beans drained and rinsed
salt and pepper
12 oz medium wide egg noodles cooked and drained
2 jalapeno peppers, seeded and finely minced
1/4 cup toasted sunflower or pumpkin seeds , optional

Directions:

Heat olive oil until hot. Add red pepper and saute for 5 minutes or until somewhat tender. Add the cumin seeds and saute a few seconds until you get a whiff of their aroma. Add garlic, oregano, cinnamon, cloves and paprika and saute for a few seconds or until aromatic. Add corn, winter squash, tomatoes with their juices, the broth and bring to a boil. Cover and simmer for 15 minutes or until squash is almost tender. Add beans, cover and simmer another 5 to 10 minutes or until squash is completely tender. (If liquid seems to be evaporating too much, add more water.) Season to taste with salt and pepper and spoon over noodles. Garnish with jalapeno pepper and toasted sunflower seeds.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	502.62 Kcal (2104 kJ)
Calories from fat	193.74 Kcal
		% Daily Value*
Total Fat	21.53g	33%
Cholesterol	24.66mg	8%
Sodium	442.63mg	18%
Potassium	986.63mg	21%
Total Carbs	64.69g	22%
Sugars	5.36g	21%
Dietary Fiber	11.15g	45%
Protein	13.53g	27%
Vitamin C	65.7mg	109%
Iron	95mg	528%
Calcium	89.6mg	9%

Amount Per 100 g
Calories	105.87 Kcal (443 kJ)
Calories from fat	40.81 Kcal
		% Daily Value*
Total Fat	4.53g	33%
Cholesterol	5.2mg	8%
Sodium	93.24mg	18%
Potassium	207.83mg	21%
Total Carbs	13.63g	22%
Sugars	1.13g	21%
Dietary Fiber	2.35g	45%
Protein	2.85g	27%
Vitamin C	13.8mg	109%
Iron	20mg	528%
Calcium	18.9mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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