This colorful stew is an autumnal cousin to chili, using Native American ingredients. It’s a good dish to try out on older kids and teens who have begun to appreciate more complex combinations of flavors and ingredients.

　　

Ingredients

8 servings

　　1 tablespoon olive oil

　　1 large onion, chopped

　　2 cloves garlic, minced

　　1 medium red or green bell pepper, diced

　　1 cup water

　　4 heaping cups prebaked, peeled, and diced orange squash (sugar pumpkin, butternut, carnival, etc.)

　　3 cups corn kernels (preferably fresh, scraped from 3 to 4 ears)

　　One 28-ounce can salt-free diced tomatoes, undrained

　　One 16-ounce can red or black beans, drained and rinsed

　　1 to 2 fresh hot chilies, seeded and minced, or one 4-ounce can chopped mild green chilies

　　2 teaspoons ground cumin

　　1 teaspoon dried oregano

　　Salt and freshly ground pepper to taste

　　

Step 1

Heat the oil in a soup pot or steep-sided stir-fry pan. Add the onion and sauté over medium heat until translucent. Add the garlic and bell pepper and continue to sauté until the onion is golden.

　　

Step 2

Add all the remaining ingredients except the salt and pepper. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 15 to 20 minutes. Season gently with salt and pepper, then serve in shallow bowls.

　　

Nutrition Information

Step 3

Per serving:

　　

Step 4

Calories: 193

　　

Step 5

Total fat: 3g

　　

Step 6

Protein: 8g

　　

Step 7

Fiber: 10g

　　

Step 8

Carbohydrate: 40g

　　

Step 9

Cholesterol: 0mg

　　

Step 10

Sodium: 110mg

　　Vegan Soups and Hearty Stews for All Seasons