Corn, Bean, and Pumpkin Stew
Recipe By :Greens
Serving Size : 6 Preparation Time :0:00
Categories : Fatfree Soups & Stews
Amount Measure Ingredient -- Preparation Method
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2 cans pinto beans, canned
1 lb tomatoes -- fresh or canned, peeled and chopped, juice reserved
1 1/2 cups frozen corn kernels
1 teaspoon cumin seeds
1 teaspoon oregano
1 piece cinnamon -- (1 inch)
1 large onion -- cut into a medium dice
2 cloves garlic -- finely chopped
1 teaspoon salt (optional)
1 Tablespoon paprika
2 Cups vegetable broth -- or stock
3 Cups pumpkin -- or winter squash, peeled and cut into 1 inch cubes
2 teaspoons chili powder
Cilantro or parsley -- chopped, for garnish
Warm a small heavy skillet and toast the cumin seeds until their fragrance emerges; then add the oregano, stir for 5 seconds, and quickly transfer the spices to a plate or bowl so they don't burn. Combine them with the cinnamon and the cloves, and grind to a powder in an electric spice mill.
Heat a wide skillet [with water or some sautéing liquid] and sauté the onion briskly over high heat for 1 minute; then lower the heat to medium. Add the garlic, the spices, the paprika, and 1 t salt. Stir well to combine; then add 1/2 C broth or stock and cook, stirring occasionally, until the onion is soft. Next add the tomatoes and cook 5 minutes. Then add the pumpkin or winter squash along with another C of broth or stock. After 20 to 30 minutes, or when the pumpkin is about half-cooked -- soft but still too firm to eat -- add the corn, the beans, and the chili powder. Thin with the reserved tomato juice, adding more broth or stock as necessary. Cook until the pumpkin is tender. Check the seasoning, and add more salt if necessary. Serve garnished with the chopped cilantro or parsley.
Even though there is corn in the stew, corn bread or tortillas make a good accompaniment.
"adapted by Susan Voisin from a recipe posted on fatfree.com"
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Per serving: 211 Calories (kcal); 3g Total Fat; (12% calories from fat); 9g Protein; 42g Carbohydrate; 0mg Cholesterol; 1256mg Sodium
Food Exchanges: 2 1/2 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates