Autumn Stew

About the Recipe

Ingredients

Makes 4 Servings

water, divided (1 1/2 c (350 mL))
reduced-sodium soy sauce (1 tbsp (15 mL))
onion, chopped (1)
red bell pepper, seeded and diced (1)
cloves garlic, minced (4)
butternut squash, about 1 pound (1)
crushed tomatoes (1 15-oz (121-g))
dried oregano (1 1/2 tsp (7.5 mL))
chili powder (1 tsp (5 mL))
ground cumin (1/2 tsp (2.5 mL))
black pepper (1/4 tsp (1.2 mL))
kidney beans, undrained (1 15-oz (384-g))
corn, undrained, or 2 cups frozen corn (1 15-oz (332-g))

Directions

1. Heat 1/2 c (120 mL) 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 and then cut it in half. Scoop out seeds and discard. Cut squash into 1/2-inch (1.3-cm) cubes (you should have about 4 c [496 g]).

   
   
   

4. Add squash to cooked onions along with tomatoes, 1 c (240 mL) 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