Spicy Winter Squash Stew with Pinto Beans and Corn

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
25%
Spicy Winter Squash Stew with Pinto Beans and Corn
65 min.
6
195kcal

Suggestions


As the chill of winter sets in, there's nothing quite like a warm, hearty stew to bring comfort and nourishment to your table. Our Spicy Winter Squash Stew with Pinto Beans and Corn is the perfect dish to embrace the season's bounty while keeping your meals vibrant and exciting. This vegetarian, vegan, gluten-free, and dairy-free recipe is not only packed with flavor but also brimming with nutrients, making it an ideal choice for anyone looking to enjoy a wholesome meal.

The combination of tender winter squash, protein-rich pinto beans, and sweet corn creates a delightful medley of textures and tastes. Infused with the smoky heat of chipotle and the earthy warmth of cumin and coriander, this stew is sure to awaken your taste buds and warm your soul. With just 195 calories per serving, you can indulge guilt-free while savoring every spoonful.

Ready in just 65 minutes, this dish is perfect for a cozy family dinner or as a satisfying starter for your next gathering. Serve it alongside crusty bread or a fresh salad for a complete meal that everyone will love. Whether you're a seasoned cook or a kitchen novice, this Spicy Winter Squash Stew is an easy and delicious way to celebrate the flavors of winter. Dive into this comforting bowl of goodness and let the warmth envelop you!

Ingredients

  • 30 ounce pinto beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  • tablespoon chipotles in adobo minced to taste (or )
  • cups corn kernels frozen
  • 0.3 teaspoon ground coriander 
  • 1.5 teaspoon ground cumin 
  • large onion diced
  • teaspoons paprika 
  • 0.3 teaspoon salt 
  • tablespoons tomato paste 
  • 2.5 cups water divided

Equipment

  • dutch oven

Directions

  1. Heat a large, non-stick Dutch oven over medium-high heat.
  2. Add the squash and onion, and sauté 5 minutes.
  3. Add 1 cup water and the next 4 ingredients (1 cup water through chipotle); cover and cook 5 minutes.
  4. Add 1 1/2 cups water, salt, tomatoes, and tomato paste; cover, reduce heat, and simmer 20 minutes.
  5. Add the corn and beans; cover and cook 15 minutes.

Nutrition Facts

Calories195kcal
Protein18.23%
Fat8.19%
Carbs73.58%

Properties

Glycemic Index
29.17
Glycemic Load
9.05
Inflammation Score
-7
Nutrition Score
13.722173898116%

Flavonoids

Isorhamnetin
1.25mg
Kaempferol
0.16mg
Myricetin
0.01mg
Quercetin
5.07mg

Nutrients percent of daily need

Calories:194.83kcal
9.74%
Fat:1.91g
2.95%
Saturated Fat:0.37g
2.29%
Carbohydrates:38.72g
12.91%
Net Carbohydrates:28.59g
10.4%
Sugar:8.84g
9.83%
Cholesterol:0mg
0%
Sodium:728.69mg
31.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.59g
19.19%
Fiber:10.13g
40.52%
Manganese:0.72mg
35.8%
Potassium:779.92mg
22.28%
Iron:3.88mg
21.56%
Copper:0.43mg
21.4%
Phosphorus:194.08mg
19.41%
Magnesium:76.61mg
19.15%
Folate:68.92µg
17.23%
Vitamin E:2.16mg
14.39%
Vitamin B6:0.29mg
14.29%
Vitamin C:11.25mg
13.64%
Vitamin A:588.57IU
11.77%
Vitamin B1:0.17mg
11.04%
Calcium:109.02mg
10.9%
Vitamin B3:2.05mg
10.24%
Zinc:1.3mg
8.64%
Vitamin B2:0.13mg
7.76%
Vitamin K:7.88µg
7.5%
Vitamin B5:0.63mg
6.32%
Selenium:1.24µg
1.77%