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* Exported from MasterCook *
Corn, Bean, and Pumpkin Stew
Recipe By :Greens
Serving Size : 6 Preparation Time :0:00
Categories : Fatfree
Soups & Stews
Amount Measure Ingredient --
Preparation Method
-------- ------------ --------------------------------
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)
3
cloves
1
large onion -- cut into a medium dice
2
cloves garlic -- finely chopped
1 teaspoon
salt
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 sauteing liquid] and saute 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.
Source:
"adapted 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
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
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