Autumn Stew

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 60.8
  • Total Fat: 0.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 4.8 mg
  • Total Carbs: 13.8 g
  • Dietary Fiber: 2.9 g
  • Protein: 1.9 g

View full nutritional breakdown of Autumn Stew calories by ingredient
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Number of Servings: 1


    1 1/2 cups water
    1 tbsp reduced sodium soy sauce
    1 onion chopped
    1 red bell pepper seeded & diced
    4 garlic cloves minced
    1 butternut squash (about 1 pound) diced
    1 - 15 oz can crushed tomatoes
    1 1/2 tsps dried oregano
    1 tsp chili powder
    1/2 tsp cumin
    1/4 tsp black pepper
    1 - 15 oz can corn (undrained) or 2 cups frozen
    1 - 15 oz can red kidney beans (undrained)
    1 -15oz can black beans (optional) I use them because I love them!!!

    Heat 1/2 cup water & soy sauce in a large pot. Add onion, bell pepper & garlic. Cook over medium heat until onion is soft & most of the water has evaporated (about 5 minutes).
    Peel squash, cut in half, scoop out seeds & discard. Cut squash into cubes (1 or 2inches) you should have about 4 cups.
    Add. to pot with onion mixture along with tomatoes, 1 cup water, oregano, chili powder, cumin & black pepper.
    Cover & simmer until squash is just tender when pierced with a fork, about 20 minutes. Add kidney beans & corn & their liquids & cook 5 more minutes.

    Nutrition info per 1 cup serving:
    Sat Fat:0.1g
    Cholesterol: 0mg
    Fiber: 3.8g
    Vitamin C:32.4mg
    beta carotene:1853mg


Number of Servings: 1

Recipe submitted by SparkPeople user JIMSBABY.

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