This colorful stew is a true celebration of autumn’s abundance.
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
Heat 1/2 cup of water and soy sauce in a large pot.
Add onion, bell pepper, and garlic. Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.
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).
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.
Add kidney beans and corn and their liquids and cook 5 minutes longer.
For special occasions, serve it in a pumpkin that has been hollowed out and baked until just tender.
Per 2 1/2-cup serving
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