Squash, Bean, and Corn Stew Recipe

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Ingredients

Count

Nutrition

480

Calories

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Ingredients:

Serving

1/4 cup olive oil
2 onions, sliced thin
2 cloves garlic, chopped
1/2 tsp paprika
1/4 tsp cayenne
1 tsp dried oregano
2 tbsp drained chopped pimientos (1 4-oz jar)
1 cup canned crushed tomatoes in thick puree (from a 15-oz c a n)
1 butternut squash (about 2 lb), peeled , halved lengthwise, seeded, and cut into 1-inch dice
1 1/2 cups water
2 tsp salt
2 cups drained and rinsed canned kidney beans (1 19-oz can)
2 cups fresh (cut from about 4 ears) or frozen corn kernels
1/2 cup chopped fresh basil (optional)

Directions:

In a Dutch oven, heat the oil over moderately low heat. Add the onions and cook, stirring occasionally, until translucent, about 5 minutes. Add the garlic, paprika, cayenne, and oregano and cook, stirring, until fragrant, about 1 minute.
Stir in the pimientos, tomatoes, squash, water, and salt and bring to a simmer. Cook the stew, covered, stirring occasionally, until the squash is almost tender, about 15 minutes. Uncover and simmer vigorously until almost no liquid remains in the pan, about 5 minutes. Add the beans and corn and cook until the corn is just tender, about 5 minutes. Stir in the basil.
Variations
· Add one cup of diced ham along with the beans and corn. : · Use peeled, cubed pumpkin or acorn squash instead of the butternut squash.
Wine Recommendation: Gewurztraminers from Alsace have a unique combination of aromas: rose petals, ripe apricots, and musky spice. Though called dry, these wines usually contain a bit of residual sugar-a real plus for this dish, with its sweet squash and corn.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	479.52 Kcal (2008 kJ)
Calories from fat	151.01 Kcal
		% Daily Value*
Total Fat	16.78g	26%
Cholesterol	4.29mg	1%
Sodium	1437.12mg	60%
Potassium	1584.74mg	34%
Total Carbs	73.97g	25%
Sugars	12.46g	50%
Dietary Fiber	15.73g	63%
Protein	14.21g	28%
Vitamin C	59.7mg	99%
Vitamin A	2.3mg	76%
Iron	4.2mg	23%
Calcium	213.2mg	21%

Amount Per 100 g
Calories	78.76 Kcal (330 kJ)
Calories from fat	24.8 Kcal
		% Daily Value*
Total Fat	2.76g	26%
Cholesterol	0.7mg	1%
Sodium	236.05mg	60%
Potassium	260.3mg	34%
Total Carbs	12.15g	25%
Sugars	2.05g	50%
Dietary Fiber	2.58g	63%
Protein	2.33g	28%
Vitamin C	9.8mg	99%
Vitamin A	0.4mg	76%
Iron	0.7mg	23%
Calcium	35mg	21%

* 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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