Southwestern Squash Stew


This stew will amaze as everyday ingredients blend together to form a deliciously spiced one pot wonder. It’s flexible enough to incorporate a wide variety of hearty vegetables, so if you don’t have winter squash or zucchini on hand try it with another gourd. This recipe comes to us from Elyse May of Veggie Teens.

Serves 4

  • 6 cups vegetable broth
  • 1 medium onion, diced
  • 1 16-ounce can of beans*, drained and rinsed
  • 1 16-ounce can of corn, undrained
  • ½ teaspoon ground cumin
  • 2 teaspoon chili powder
  • 1 teaspoon garlic powder
  • 1 medium zucchini, diced
  • 1 medium winter squash or squash of choice, diced
  • 1 16-ounce jar of chunky salsa
  • ½ cup instant brown rice, uncooked

*any bean will do, but black, pinto or kidney work best.

Spray a large pot with nonstick cooking spray or coat lightly with oil. Over medium-high heat, sauté the onion for 4-7 minutes, or until onion is translucent.

Add the broth, beans and corn to the pot and bring to a boil.

Reduce heat to simmer and add cumin, chili powder, zucchini, squash, salsa and rice. Simmer for 30 minutes and enjoy.

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Nutrition Information

Southwestern Squash Stew

Servings per Recipe: 4

Amount per Serving

Calories:  407

Calories from Fat:  29

Total Fat:  3.2g

Saturated Fat:  .6g

Cholesterol:  0mg

Sodium:  2198mg

Potassium:  1327mg

Carbohydrates:  85.4g

Dietary Fiber:  15.1g

Protein:  16.5g

Sugars:  11g

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