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.

Real Cooking


Did You Know?
Certain foods inhibit, alleviate or reduce symptoms of common health problems.

Most os us know that certain foods can be bad for our health, but did you know that certain foods may alleviate the symptoms of common health disorders like arthritis or diabetes?

A fundamental factor to managing diabetes is diet. For diabetes you should have balanced diet low in fat and sugar. Enjoy fresh green vegetables and food high in fibre.

Arthritis is associated with more than hundred types of disorders. It is characterized by joint inflammation, stiffness, swelling and pain. Anti-inflammatory foods may help ease the pain and stiffness. Cut down on foods containing animal fats and eat plenty of fish. Also try to enjoy fresh green and yellow vegetables and food high in vitamin C. We also recommend diet high in fibre like whole grains and nuts and other high-fibre low calorie food to help control weight.