Winter Squash Stew with Pinto Beans and Corn

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
26%
Winter Squash Stew with Pinto Beans and Corn
45 min.
4
280kcal

Suggestions

Looking for a cozy, comforting meal that's not only delicious but also aligns with your dietary preferences? Look no further! This Winter Squash Stew with Pinto Beans and Corn is the perfect solution. A hearty, flavorful stew packed with seasonal ingredients, it's a delightful blend of textures and tastes that will warm your soul on chilly days.

Crafted to cater to a wide range of dietary needs, this recipe is vegetarian, vegan, gluten-free, and dairy-free. It's a versatile dish that can serve as a soup, antipasti, starter, or snack, making it a flexible option for various meal times and occasions. Each serving comes in at a modest 280 calories, making it a guilt-free indulgence.

The star of this stew is the cubed buttercup or butternut squash, which adds a delightful sweetness and creaminess as it cooks down. Paired with the earthy flavors of pinto beans and the fresh pop of corn, this stew is a symphony of flavors and textures. The inclusion of New Mexican chile, coriander, and cumin adds a depth of flavor that ties everything together, giving it a subtle kick that's both warming and inviting.

Prepared in just 45 minutes, this stew is a breeze to make. It's a one-pot wonder that requires minimal effort but delivers maximum satisfaction. Whether you're looking to satisfy a cozy night in or bring something delicious and accommodating to a potluck, this Winter Squash Stew with Pinto Beans and Corn is sure to be a hit. So, grab your Dutch oven and let's get cooking!

Ingredients

  • cups butternut squash cubed peeled () ( 1 1/4 pounds)
  • 15 ounce pinto beans rinsed drained canned
  • 14.5 ounce canned tomatoes diced undrained canned
  •  pepper flakes dried seeded
  • cup corn kernels frozen
  • 0.3 teaspoon ground coriander 
  • teaspoon ground cumin 
  • cup onion diced
  • teaspoons paprika 
  • 0.3 teaspoon salt 
  • tablespoons vegetable oil 
  • 2.5 cups water divided

Equipment

  • dutch oven

Directions

  1. Heat vegetable oil in a large Dutch oven over medium-high heat.
  2. Add the squash and onion, and saut 5 minutes.
  3. Add 1 cup water and the next 4 ingredients (1 cup water through chile); cover and cook 5 minutes.
  4. Add 1 1/2 cups water, salt, and tomatoes; cover, reduce heat, and simmer 20 minutes.
  5. Add the corn and beans; cover and cook 15 minutes. Discard the chile.

Nutrition Facts

Calories280kcal
Protein12.41%
Fat25.5%
Carbs62.09%

Properties

Glycemic Index
43.75
Glycemic Load
8.4
Inflammation Score
-10
Nutrition Score
24.800434796706%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.01mg
Quercetin
8.12mg

Nutrients percent of daily need

Calories:280.46kcal
14.02%
Fat:8.64g
13.29%
Saturated Fat:1.38g
8.61%
Carbohydrates:47.32g
15.77%
Net Carbohydrates:36.26g
13.18%
Sugar:12.14g
13.49%
Cholesterol:0mg
0%
Sodium:665.73mg
28.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.46g
18.92%
Vitamin A:12007.69IU
240.15%
Vitamin C:52.1mg
63.16%
Manganese:0.89mg
44.65%
Fiber:11.07g
44.26%
Potassium:1146.22mg
32.75%
Vitamin E:4.39mg
29.26%
Magnesium:108.76mg
27.19%
Vitamin B6:0.54mg
26.91%
Copper:0.52mg
25.8%
Iron:4.51mg
25.06%
Folate:93.12µg
23.28%
Vitamin K:23.9µg
22.77%
Phosphorus:206.79mg
20.68%
Vitamin B1:0.29mg
19.05%
Vitamin B3:3.52mg
17.62%
Calcium:159.67mg
15.97%
Vitamin B5:1.09mg
10.93%
Vitamin B2:0.16mg
9.57%
Zinc:1.35mg
8.98%
Selenium:1.77µg
2.52%
Source:My Recipes