Summer Sisters Stew Recipe

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Ingredients:

Serving

1 1/2-2 cups cooked kidney beans
2 -2 1/2 cups rinsed chopped mushrooms
1 -1 1/2 cup frozen corn kernels , defrosted
2 -2 1/2 cups cut yellow squash
1 (16 oz) can diced tomatoes, drained
1 large potato, diced
1 large onion, diced
1/2 tsp black pepper
1/2 tsp sage
1/4 tsp thyme
1/2 tsp rosemary
1/2 tsp cilantro or 1/2 tsp oregano
2 -4 bay leaves
1/4 tsp salt
1 tbsp olive oil
2 -3 garlic cloves, minced

Directions:

Heat half the spices, garlic, and olive oil in a large pot, Saute the onions in the mixture for 2-4 minutes.
Add 2-4 cups of water and allow to come to a boil.
Add the potatoes and the other half of the spices, simmer for 5 minutes.
Add corn, tomatos, and beans. Allow to summer for 2-5 minutes.
Add squash and mushrooms. Sllow to simmer for 10-30 minutes, until cooked to desired tenderness and melding of flavors.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	185.87 Kcal (778 kJ)
Calories from fat	28.61 Kcal
		% Daily Value*
Total Fat	3.18g	5%
Sodium	131.61mg	5%
Potassium	684.43mg	15%
Total Carbs	33.04g	11%
Sugars	6.98g	28%
Dietary Fiber	6.08g	24%
Protein	8.34g	17%
Vitamin C	8.8mg	15%
Vitamin A	0.2mg	7%
Iron	2.1mg	12%
Calcium	42.5mg	4%

Amount Per 100 g
Calories	73.87 Kcal (309 kJ)
Calories from fat	11.37 Kcal
		% Daily Value*
Total Fat	1.26g	5%
Sodium	52.3mg	5%
Potassium	272.01mg	15%
Total Carbs	13.13g	11%
Sugars	2.77g	28%
Dietary Fiber	2.42g	24%
Protein	3.31g	17%
Vitamin C	3.5mg	15%
Vitamin A	0.1mg	7%
Iron	0.8mg	12%
Calcium	16.9mg	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.