Chilean Harvest Vegetable Stew Recipe

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Ingredients:

Serving

3 tbsp oil
1 onion, finely chopped
1 garlic clove, finely chopped
1 tsp chili powder
1 -2 hot green chili pepper, finely chopped
1/2 tsp salt
1/4 tsp pepper
1/2 tsp oregano
1 1/2 cups tomatoes, chopped
2 cups fresh pumpkin (or 2 cups canned pumpkin for a less chunky soup) or 2 cups winter squash, peeled and cubed (or 2 cups c anned pumpkin for a less chunky soup)
2 cups corn
2 cups white beans, with liquid cooked (= 1 cup dried )

Directions:

In large pot, sauté in 3T. oil: onion, garlic, chili powder, chili peppers, salt, pepper, and oregano.
Add and cook until tender: tomatoes, pumpkin or winter squash, corn.
Add: white beans with liquid.
Simmer at least 30 minutes. The soup will be thick and chunky, with a mild spicy flavor.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	151.3 Kcal (633 kJ)
Calories from fat	66.49 Kcal
		% Daily Value*
Total Fat	7.39g	11%
Sodium	213.79mg	9%
Potassium	513.69mg	11%
Total Carbs	20.76g	7%
Sugars	6.22g	25%
Dietary Fiber	4.45g	18%
Protein	3.72g	7%
Vitamin C	35.2mg	59%
Iron	1.6mg	9%
Calcium	42mg	4%

Amount Per 100 g
Calories	70.48 Kcal (295 kJ)
Calories from fat	30.97 Kcal
		% Daily Value*
Total Fat	3.44g	11%
Sodium	99.59mg	9%
Potassium	239.28mg	11%
Total Carbs	9.67g	7%
Sugars	2.9g	25%
Dietary Fiber	2.07g	18%
Protein	1.73g	7%
Vitamin C	16.4mg	59%
Iron	0.7mg	9%
Calcium	19.6mg	4%

* 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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