Распечатать
E-mail
Add a photoПорций: 8
Ингредиенты
- 1 Tbsp. extra virgin olive oil
- 1 lrg onion minced
- 1 med red bell pepper diced
- 4 c. pre-baked diced peeled orange squash - (heaping)
- Â Â (sugar pumpkin, butternut, carnival)
- 3 c. cooked fresh corn kernels (from 3 to 4 ears)
- 1 can diced tomatoes - (28 ounce) with liquid
- 1 can red or possibly black beans - (16 ounce) liquid removed, rinsed
- 1 x fresh warm chile - (to 2) seeded, chopped
- Â Â (or possibly 4-ounce can minced mild green chiles)
- 1 c. vegetables stock or possibly water
- 2 tsp grnd cumin
- Â Â Salt to taste
- 1/4 c. minced fresh cilantro
- Â Â Warm cooked rice
Инструкции
- Heat the oil in a soup pot or possibly steep-sided stir-fry pan. Add in the onion and saute/fry over medium heat till it is translucent/soft. Add in the red bell pepper and continue to saute/fry till the onion is golden brown.
- Add in all the remaining ingredients except the last three. Bring to a simmer, then simmer gently, covered, for 15 to 20 min.
- Season to taste with salt, then stir in the cilantro. Serve at once in shallow bowls over warm cooked rice.
- This recipe yields 8 servings.
- Description: "This satisfying stew contains the ingredients known as the "three sisters" - squash, corn and beans - equally revered by the Native Americans of North America."
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 161g | |
| Recipe makes 8 servings | |
| Calories 210 | |
| Calories from Fat 22 | 10% |
| Total Fat 2.51g | 3% |
| Saturated Fat 0.35g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 166mg | 7% |
| Potassium 812mg | 23% |
| Total Carbs 37.71g | 10% |
| Dietary Fiber 12.5g | 42% |
| Sugars 4.3g | 3% |
| Protein 11.87g | 19% |
