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  1. Recipe

Autumn Stew

4 servings

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, RD; recipe by Jennifer Raymond, MS, RD

This colorful stew is a true celebration of autumn’s abundance.

About the Recipe

226 Calories · 10.5 g Protein · 12 g Fiber

Butternut squash contains beta-carotene, a powerful antioxidant that can help protect against cancer.


Makes 4 Servings

  • water, divided (1 1/2 cups)
  • reduced-sodium soy sauce (1 tbsp.)
  • onion, chopped (1)
  • red bell pepper, seeded and diced (1)
  • cloves garlic, minced (4)
  • butternut squash, about 1 pound (1)
  • crushed tomatoes (1 15-ounce can)
  • dried oregano (1 1/2 tsp.)
  • chili powder (1 tsp.)
  • ground cumin (1/2 tsp.)
  • black pepper (1/4 tsp.)
  • kidney beans, undrained (1 15-ounce can)
  • corn, undrained, or 2 cups frozen corn (1 15-ounce can)


  1. Heat 1/2 cup of water and soy sauce in a large pot.

  2. Add onion, bell pepper, and garlic. Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.

  3. Peel squash, then cut it in half. Scoop out seeds and discard. Cut squash into 1/2-inch cubes (you should have about 4 cups).

  4. Add squash to cooked onions along with tomatoes, 1 cup water, oregano, chili powder, cumin, and black pepper. Cover and simmer until squash is just tender when pierced with a fork, about 20 minutes.

  5. Add kidney beans and corn and their liquids and cook 5 minutes longer.

  6. For special occasions, serve it in a pumpkin that has been hollowed out and baked until just tender.

Nutrition Facts

Per 2 1/2-cup serving

Calories: 226
Fat: 2.3 g
     Saturated Fat: 0.4 g
     Calories from Fat: 8.6%
Cholesterol: 0 mg
Protein: 10.5 g
Carbohydrates: 46 g
Sugar: 13 g
Fiber: 12 g
Sodium: 607 mg
Calcium: 145 mg
Iron: 3.2 mg
Vitamin C: 70.7 mg
Beta-Carotene: 5,369 mcg
Vitamin E: 2.8 mg

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