Corn & Beans Vegetable Stew

Ingredients:

3 cups vegetable broth
2 cloves garlic (minced)
1 medium onion (thinly sliced)
3-1/2 cups butternut squash (peeled and cubed)
1 can tomatoes (16 oz. diced and peeled)
1-1/2 cups fresh or frozen corn kernels
1 can kidney beans (14-15 oz)
1 medium green or red bell pepper (cut into 1-inch squares)
1 tablespoon fresh thyme, chopped (or 1 teaspoon dry)
1 tablespoon parsley leaves, chopped
salt and ground black pepper to taste


Preparation:

  • In large saucepan bring 1/2 cup broth to boil.
  • Add onion and garlic and cook about 5-6 minutes.
  • Add bell pepper, squash and 1 cup of broth, cook about 2 min. than add corn, tomatoes, parsley, thyme salt and black pepper.
  • Add the rest of remaining broth, stir to blend and bring to boil.
  • Reduce heat, cover and simmer 10 min. than add kidney beans.
  • Cover and simmer until squash is tender, about 10 to 12 minutes
  • Serve warm.

Makes 4 servings.

PER SERVING: 210 cal; 2 g total fat; 6 g prot; 48 g carb; 15 g fiber.

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