Name: Autumn Harvest Stew
Yield: 8 servings
Ingredients: 1 tablespoon olive oil; 1 large onion, chopped; 2 cloves garlic, minced; 1 medium red or green bell pepper, diced; 1 cup water; 4 heaping cups prebaked, peeled, and diced orange squash (sugar pumpkin, butternut, carnival, etc.); 3 cups corn kernels (preferably fresh, scraped from 3 to 4 ears); One 28-ounce can salt-free diced tomatoes, undrained; One 16-ounce can red or black beans, drained and rinsed; 1 to 2 fresh hot chilies, seeded and minced, or one 4-ounce can chopped mild green chilies; 2 teaspoons ground cumin; 1 teaspoon dried oregano; Salt and freshly ground pepper to taste

This colorful stew is an autumnal cousin to chili, using Native American ingredients. It’s a good dish to try out on older kids and teens who have begun to appreciate more complex combinations of flavors and ingredients.

Recipe information

Yield
8 servings

Ingredients

1

tablespoon olive oil

1

large onion, chopped

2

cloves garlic, minced

1

medium red or green bell pepper, diced

1

cup water

4

heaping cups prebaked, peeled, and diced orange squash (sugar pumpkin, butternut, carnival, etc.)

3

cups corn kernels (preferably fresh, scraped from 3 to 4 ears)

One 28-ounce can salt-free diced tomatoes, undrained

One 16-ounce can red or black beans, drained and rinsed

1 to 2

fresh hot chilies, seeded and minced, or one 4-ounce can chopped mild green chilies

2

teaspoons ground cumin

1

teaspoon dried oregano

Salt and freshly ground pepper to taste

Need to make a substitution?

Preparation

Step 1
Heat the oil in a soup pot or steep-sided stir-fry pan. Add the onion and sauté over medium heat until translucent. Add the garlic and bell pepper and continue to sauté until the onion is golden.
Step 2
Add all the remaining ingredients except the salt and pepper. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 15 to 20 minutes. Season gently with salt and pepper, then serve in shallow bowls.
Nutrition Information
Step 3
Per serving:
Step 4
Calories: 193
Step 5
Total fat: 3g
Step 6
Protein: 8g
Step 7
Fiber: 10g
Step 8
Carbohydrate: 40g
Step 9
Cholesterol: 0mg
Step 10
Sodium: 110mg

Vegan Soups and Hearty Stews for All Seasons

Recipe information

Ingredients

Preparation

Step 1

Step 2

Nutrition Information

Step 3

Step 4

Step 5

Step 6

Step 7

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Step 9

Step 10

Recipe notes