Beans and corn together provide a complete protein in this peasant-style, one-dish meal, alive with fiery spice. Chiles, somewhat counterintuitively, are among the most potent anti-inflammatory foods. Serve in shallow soup bowls, with slices of crusty Italian bread.
Legume and Squash Stew
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Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 large yellow onion, cut in 1/2-inch dice
- 1 greeen bell pepper, cut into 1/2-inch dice
- 1 red bell pepper, cut into 1/2-inch dice
- 3 cups butternut squash, cut in 1/2-inch dice
- 1 1/2 cups chopped beet top, Swiss chard, or spinach
- 12 cloves garlic, chopped
- 2 low-sodium vegetable bouillon cubes
- 1 tablespoon finely chopped chipotle chile
- 1/2 teaspoon smoked paprika optional
- 2 1/2 cups frozen and thawed corn kernels
- 2 cups boiling water
- 1 (15-ounce) can pinto beans, rinsed and drained
- 1 (15-ounce) can red kidney beans, rinsed and drained
- chopped fresh cilantro and lime wedges, for garnish
Instructions
- Place oil in a large pot over medium-high heat and add onion. Stir constantly for about 2 minutes, until beginning to soften. Add bell peppers, stirring for about 2 minutes. Add squash, greens, and garlic, and stir for 2 minutes. Add bouillon cubes, chopped chipotle, paprika (if using), corn, and 2 cups boiling water, stirring well.
- Bring mixture to a boil, and reduce heat to maintain a simmer. Cook until vegetables are tender, 15–20 minutes.
- Increase heat to high and gently stir in beans until warmed through. Season to taste, and garnish with fresh cilantro and lime wedges.
Recipe Notes
Nutrition Facts
Legume and Squash Stew
Amount Per Serving
Calories 416
Calories from Fat 99
% Daily Value*
Total Fat 11g
17%
Saturated Fat 2g
10%
Polyunsaturated Fat 2g
Monounsaturated Fat 6g
Sodium 177mg
7%
Total Carbohydrates 69g
23%
Dietary Fiber 19g
76%
Protein 18g
36%
* Percent Daily Values are based on a 2000 calorie diet.
PER SERVING: 416 cal, 11g fat, (6g mono, 2g poly, 2g sat), 0mg chol, 18g protein, 69g carb, 19g fiber, 177mg sodium
