This delicious stew is loaded with garlic, which stimulates production of disease-fighting white blood cells. Jalapeño and bell pepper provide vitamin C, which improves white blood cell production and function. Besides being one of the easiest winter squashes to cut, delicata is full of beta-carotene, a powerful antioxidant. Top with grated cheddar cheese, if desired.
Immunity boosters: Garlic, jalapeño, red bell pepper, winter squash
Recipe Ingredient Details:
4 cups low-sodium vegetable broth
1 pound whole tomatillos (husked and rinsed)
5 cloves garlic (divided)
1 jalapeno pepper (seeded and roughly chopped)
1 tablespoon olive oil
1 large white onion (chopped)
1 large red bell pepper (seeded and chopped)
1 teaspoon chili powder (or to taste)
1 teaspoon ground cumin (or to taste)
2 medium delicata squash - about 1 1/2 pounds total (peeled, seeded and diced)
3 cups cooked posole or two 15-ounce cans hominy (drained)
2 14.5-ounce cans pinto beans (rinsed and drained)
1/2 cup raw pumpkin seeds (ground, for garnish)
Lime wedges (for garnish)
In a large saucepan, combine broth, tomatillos, 2 whole cloves garlic, and jalapeño; bring to a boil. Reduce heat and simmer until vegetables are soft, 15–20 minutes. Remove from heat, cool slightly, and then transfer vegetables plus liquids to a blender or food processor. Add oregano and blend to liquefy (work in batches if necessary).
Mince remaining 3 cloves garlic. In the same saucepan, heat olive oil over medium heat and add minced garlic, onion, and bell pepper; cook until onion is translucent, 5 minutes. Add chili powder, cumin, squash, and tomatillo mixture. Bring to a boil, reduce heat, and cook for 20–25 minutes, or until squash is cooked through but not mushy.
Stir in posole and beans and heat through, about 5 minutes. Divide stew into bowls and garnish with ground pumpkin seeds and lime wedges.
Recipe Additional Notes:
PER SERVING: 296 cal, 12g fat (6g mono, 4g poly, 2g sat), 0mg chol, 9g protein, 41g carb, 8g fiber, 270mg sodium
Wed, 2012-11-28 12:23