Bean Corn And Squash Stew Recipes

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BLACK-BEAN-AND-CORN STEW



Black-Bean-and-Corn Stew image

Garnish this hearty vegetarian stew with sour cream, cheddar cheese, diced red onion, toasted pumpkin seeds, or chopped chives; serve with heated flour tortillas.

Provided by Martha Stewart

Categories     Food & Cooking     Healthy Recipes     Gluten-Free Recipes

Time 45m

Number Of Ingredients 9

4 teaspoons olive oil
1 medium onion, chopped
4 garlic cloves, minced
2 teaspoons ground cumin
1 can (4 1/2 ounces) chopped green chiles
2 cans (15 ounces each) black beans, drained and rinsed
2 cans (14 1/2 ounces each) diced tomatoes in juice
Coarse salt
1 package (10 ounces) frozen corn

Steps:

  • In a large saucepan, heat oil over medium. Add onion; cook until softened, 5 to 6 minutes. Add garlic and cumin; cook, stirring often, until fragrant, about 2 minutes more.
  • To the pan, add chiles, beans, tomatoes and their juice, 2 cups water, and 3/4 teaspoon salt. Bring mixture to a boil; reduce heat to medium-low, and simmer, partially covered, until slightly thickened, about 20 minutes.
  • In a blender or food processor, puree 2 cups of the stew. Return the puree to the pan, and add corn; simmer until heated through, about 5 minutes. Serve hot.

Nutrition Facts : Calories 294 g, Fat 7 g, Protein 13 g

SQUASH, BEAN AND CORN STEW



Squash, Bean and Corn Stew image

Make and share this Squash, Bean and Corn Stew recipe from Food.com.

Provided by lecole54

Categories     Chilean

Time 1h

Yield 6 serving(s)

Number Of Ingredients 14

1/4 cup olive oil
2 onions, sliced thin
2 garlic cloves, chopped
1/2 teaspoon paprika
1/4 teaspoon cayenne pepper
1 teaspoon dried oregano
2 tablespoons pimientos, drained and chopped (one 4-ounce jar)
1 cup canned tomato, crushed in thick puree (from a 15-ounce can)
1 butternut squash, peeled, halved lengthwise, seeded, and cut into 1-inch dice (about 2 pounds)
1 1/2 cups water
2 teaspoons salt
2 cups kidney beans, drained and rinsed (1 19-ounce can)
2 cups corn kernels (fresh or frozen)
1/2 cup fresh basil, chopped (optional)

Steps:

  • In a Dutch oven, heat the oil over moderately low heat. Add the onions and cook, stirring occasionally, until translucent, about 5 minutes. Add the garlic, paprika, cayenne and oregano and cook, stirring, until fragrant, about 1 minute.
  • Stir in the pimientos, tomatoes, squash, water and salt and bring to a simmer. Cook the stew, covered, stirring occasionally, until the squash is almost tender, about 15 minutes. Uncover and simmer vigorously until almost no liquid remains in the pan, about 5 minutes. Add the beans and corn and cook until the corn is just tender, about 5 minutes. Stir in the basil.

Nutrition Facts : Calories 358.3, Fat 10.7, SaturatedFat 1.6, Sodium 1100.2, Carbohydrate 63.2, Fiber 12.2, Sugar 8.4, Protein 10.5

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