Dinner

Autumn Stew is for Dinner.

Autumn Stew takes several minutes to prepare.

Autumn Stew takes several minutes to cook.

Autumn Stew makes 1 servings.

The ingredients for Autumn Stew are:

1 1/2 cups water
1 tbsp reduced sodium soy sauce
1 onion chopped
1 red bell pepper seeded & diced
4 garlic cloves minced
1 butternut squash (about 1 pound) diced
1 - 15 oz can crushed tomatoes
1 1/2 tsps dried oregano
1 tsp chili powder
1/2 tsp cumin
1/4 tsp black pepper
1 - 15 oz can corn (undrained) or 2 cups frozen
1 - 15 oz can red kidney beans (undrained)
1 -15oz can black beans (optional) I use them because I love them!!!

Heat 1/2 cup water & soy sauce in a large pot. Add onion, bell pepper & garlic. Cook over medium heat until onion is soft & most of the water has evaporated (about 5 minutes).
Peel squash, cut in half, scoop out seeds & discard. Cut squash into cubes (1 or 2inches) you should have about 4 cups.
Add. to pot with onion mixture along with tomatoes, 1 cup water, oregano, chili powder, cumin & black pepper.
Cover & simmer until squash is just tender when pierced with a fork, about 20 minutes. Add kidney beans & corn & their liquids & cook 5 more minutes.

Nutrition info per 1 cup serving:
Cal:93
Fat:0.7g
Sat Fat:0.1g
Cholesterol: 0mg
Protien:4.4g
Carbs:19.9g
Sugar4.9g
Fiber: 3.8g
Sodium:244mg
Calcium:49mg
Iron:1.8mg
Vitamin C:32.4mg
beta carotene:1853mg

Here is how you make Autumn Stew:

Number of Servings: 1Recipe submitted by SparkPeople user JIMSBABY.

The nutritional information for Autumn Stew is:

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 60.8

• Total Fat: 0.3 g
• Cholesterol: 0.0 mg
• Sodium: 4.8 mg
• Total Carbs: 13.8 g
• Dietary Fiber: 2.9 g
• Protein: 1.9 g

The dietary needs meet for Autumn Stew is Vegetarian