Bean, Corn and Squash Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
43%
Bean, Corn and Squash Stew
45 min.
4
437kcal

Suggestions

Ingredients

  • 0.8 cup basil leaves chopped
  • pound butternut squash—peeled seeded cut into 1-inch cubes
  • 19 ounce kidney beans drained canned
  • cups corn kernels fresh
  •  bell pepper green coarsely chopped
  • teaspoon ground cumin 
  •  onion coarsely chopped
  • teaspoon oregano dried
  • teaspoons paprika hot
  •  bell pepper red coarsely chopped
  • servings salt and pepper black freshly ground
  • 0.3 cup vegetable oil 
  •  water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle
  • pot
  • blender

Directions

  1. In a large pot, bring the water to a boil with the squash and corn. Cover and simmer over moderately low heat until the squash is just tender, about 15 minutes.
  2. Add the kidney beans and cook until the beans are hot.
  3. Transfer 3 cups of the squash mixture to a blender along with some of the liquid and 1/2 cup of the basil; puree. Return the puree to the pot and keep warm.
  4. Meanwhile, in a large skillet, heat 2 tablespoons of the oil.
  5. Add the onion and bell peppers and cook over moderate heat, stirring occasionally, until softened, 8 minutes.
  6. Add the cumin, oregano and 1 teaspoon of the paprika and cook, stirring, until fragrant, about 4 minutes. Stir the vegetables into the stew and season with salt and pepper.
  7. In a small saucepan, heat the remaining 1/4 cup of oil.
  8. Add the remaining 1 teaspoon of paprika and cook over low heat until fragrant.
  9. Transfer to a small bowl.
  10. Ladle the stew into bowls. Swirl in the paprika oil, sprinkle with the remaining 1/4 cup of chopped basil and serve.

Nutrition Facts

Calories437kcal
Protein11.92%
Fat31.46%
Carbs56.62%

Properties

Glycemic Index
62
Glycemic Load
7.79
Inflammation Score
-10
Nutrition Score
32.478260828101%

Flavonoids

Luteolin
1.59mg
Isorhamnetin
1.38mg
Kaempferol
0.2mg
Myricetin
0.01mg
Quercetin
6.31mg

Nutrients percent of daily need

Calories:437.24kcal
21.86%
Fat:16.64g
25.6%
Saturated Fat:2.76g
17.24%
Carbohydrates:67.37g
22.46%
Net Carbohydrates:52.76g
19.19%
Sugar:17.34g
19.27%
Cholesterol:0mg
0%
Sodium:376.29mg
16.36%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.19g
28.37%
Vitamin A:14112.78IU
282.26%
Vitamin C:99.65mg
120.79%
Fiber:14.61g
58.46%
Vitamin K:58.81µg
56.01%
Manganese:1.08mg
54.21%
Potassium:1348.41mg
38.53%
Folate:153.22µg
38.3%
Magnesium:149.96mg
37.49%
Vitamin B1:0.54mg
35.7%
Phosphorus:339.92mg
33.99%
Vitamin B6:0.64mg
31.97%
Vitamin B3:5.25mg
26.23%
Vitamin E:3.9mg
25.98%
Iron:4.4mg
24.45%
Copper:0.43mg
21.37%
Vitamin B5:1.87mg
18.66%
Vitamin B2:0.25mg
14.93%
Calcium:131.25mg
13.13%
Zinc:1.95mg
13%
Selenium:3.22µg
4.59%
Source:My Recipes