Directions:
- Wash and soak the beans overnight. Alternatively boil water, tkae off the the stove and let beans soak in the boiled water for 1 hour.
- Clean and peal the squash, leaving it in large pieces.
- Peel and dice the tomoates, onions, and garlic.
- In a large pot, heat the butter. Saute the onions. When starting to look clear, add the garlic and tomatoes. Cook approximately 5-10 minutes, until everything is heated through and the tomatoes have started developing a creamy texture.
- Season the tomates and onions with cumin, pepper, salt, and paprika.
- Add the beans and pumpkin. Add enough water to cover all the ingredients. Bring to a boil and then simmer until the beans are cooked about 1 hour.
- Take the squash peices out and mash or grind them. Then place back in the pot.
- Grind the corn in a blender or food processor with the basil. Add it to the pot and cook for another 10 minutes or so. The starch from the corn should thicken the stew slightly.
- (Optional) At the end add half a cup of milk product to make things creamy. The fattier the milk product the tastier the beans.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 696.42 Kcal (2916 kJ) | ||
| Calories from fat | 47.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.33g | 8% | |
|---|---|---|---|
| Cholesterol | 3.3mg | 1% | |
| Sodium | 492.82mg | 21% | |
| Potassium | 2494.53mg | 53% | |
| Total Carbs | 127.21g | 42% | |
| Sugars | 15.02g | 60% | |
| Dietary Fiber | 45.65g | 183% | |
| Protein | 42.74g | 85% | |
| Vitamin C | 11.2mg | 19% | |
| Iron | 9.7mg | 54% | |
| Calcium | 297mg | 30% | |
| Amount Per 100 g | |||
| Calories | 206.56 Kcal (865 kJ) | ||
| Calories from fat | 14.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.58g | 8% | |
|---|---|---|---|
| Cholesterol | 0.98mg | 1% | |
| Sodium | 146.17mg | 21% | |
| Potassium | 739.87mg | 53% | |
| Total Carbs | 37.73g | 42% | |
| Sugars | 4.45g | 60% | |
| Dietary Fiber | 13.54g | 183% | |
| Protein | 12.68g | 85% | |
| Vitamin C | 3.3mg | 19% | |
| Iron | 2.9mg | 54% | |
| Calcium | 88.1mg | 30% | |
* 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.
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