Buttercup-Hominy Stew

Dairy Free
Health score
26%
Buttercup-Hominy Stew
45 min.
4
259kcal

Suggestions

Looking for a hearty and dairy-free stew that's packed with flavor and ready in under an hour? Look no further than this delicious Buttercup-Hominy Stew! This comforting dish is perfect for those chilly evenings and makes a fantastic addition to your dinner table as a soup, antipasti, starter, or even a snack.

This recipe features the delightful combination of cubed peeled buttercup squash, which adds a rich, earthy flavor and a satisfying texture. Paired with yellow hominy or whole-kernel corn for a delightful twist, this stew is sure to become a new favorite. The use of cumin seeds adds a warm, nutty taste that perfectly complements the other ingredients, while the chili powder brings a touch of heat to balance the sweetness of the squash.

With a caloric breakdown that leans heavily on carbohydrates for energy, this stew is a nutritious option for those watching their protein and fat intake. The protein content is modest, while the fat content is kept low, making it a great option for those following a dairy-free diet.

To create this delectable dish, you'll need just a few simple ingredients and some basic equipment. In no time at all, you'll be savoring a bowl of this flavorful stew that's sure to satisfy your hunger and warm your soul. So why wait? Give Buttercup-Hominy Stew a try today!

Ingredients

  • pounds winter squash cubed peeled
  • 10.5 ounce beef broth canned
  • tablespoon chili powder 
  • 15.5 ounce corn kernels yellow drained canned
  • teaspoons cumin seeds 
  • tablespoons flour all-purpose
  • 0.3 cup cilantro leaves fresh minced
  •  garlic clove minced
  • 0.5 cup bell pepper green chopped
  • cup onion red chopped
  • teaspoon sugar 
  • tablespoon vegetable oil 
  • cups water 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Cook cumin seeds in a large saucepan over medium heat 1 minute or until toasted.
  2. Remove seeds from pan.
  3. Heat oil in saucepan over medium heat until hot.
  4. Add 1 teaspoon toasted cumin seeds, chopped onion, and sugar; saut 5 minutes or until onion is lightly browned. Stir in flour, chili powder, and garlic.
  5. Add squash, water, hominy, and broth; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Uncover and simmer an additional 10 minutes or until squash is very tender and stew thickens. Stir in 1 teaspoon toasted cumin seeds, chopped bell pepper, and cilantro.

Nutrition Facts

Calories259kcal
Protein9.84%
Fat17.87%
Carbs72.29%

Properties

Glycemic Index
62.27
Glycemic Load
3.74
Inflammation Score
-10
Nutrition Score
24.841304473255%

Flavonoids

Luteolin
0.89mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.02mg
Quercetin
9.07mg

Nutrients percent of daily need

Calories:258.89kcal
12.94%
Fat:5.76g
8.86%
Saturated Fat:1.02g
6.35%
Carbohydrates:52.43g
17.48%
Net Carbohydrates:43.76g
15.91%
Sugar:13.2g
14.67%
Cholesterol:0mg
0%
Sodium:554.33mg
24.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.14g
14.27%
Vitamin A:24900.83IU
498.02%
Vitamin C:67.91mg
82.32%
Manganese:0.77mg
38.74%
Fiber:8.68g
34.7%
Potassium:1143.64mg
32.68%
Vitamin E:4.54mg
30.29%
Folate:121µg
30.25%
Vitamin B6:0.55mg
27.29%
Magnesium:107.84mg
26.96%
Vitamin B3:5.05mg
25.26%
Vitamin B1:0.34mg
22.72%
Iron:3.37mg
18.74%
Phosphorus:167.04mg
16.7%
Calcium:149.74mg
14.97%
Vitamin K:15.58µg
14.84%
Copper:0.28mg
14.25%
Vitamin B5:1.42mg
14.24%
Vitamin B2:0.22mg
12.82%
Zinc:0.97mg
6.47%
Selenium:4.37µg
6.24%
Source:My Recipes