Caribbean Butternut Squash and Corn Stew
A perfect stew for a cold day.
[quicklook-recipe prep_time=”10 min” cook_time=”30 min” serves=”4″ details=”” ]
Butternut squash has a lovely, firm texture, ideal for cooking in stews. Combined with black-eyed peas, corn, and red bell pepper, it makes a nutritious family supper dish that is perfect for cold winter days. Serve the stew with steamed rice or warm naan bread.
[ingredients-list title=”Ingredients” serving_size=””]
- 1 tablespoon olive oil
- 1 onion, sliced
- 2 garlic cloves, crushed
- 1 medium butternut squash, peeled and cut into 1/2 inch cubes
- 1 red bell pepper, seeded and sliced
- 1 bay leaf
- 1 can (28 ounces) chopped tomatoes
- 1 can (15 ounces) black-eyed peas
- 1 cup frozen corn, thawed
- 1 1/4 cups reduced-sodium vegetable broth
- 1 tablespoon Worcestershire sauce, or to taste
- 1 teaspoon hot red pepper sauce, or to taste
- 1 tablespoon dark brown sugar
- 1-2 teaspoons balsamic vinegar
- Chopped parsley (garnish)
[step-list-wrapper title=”How to make it” time=”40 minutes”]
[step-item number=”1″ image_url=”” title=”” ]Heat the oil in a large saucepan and add the onion, garlic, butternut squash, red pepper, and bay leaf. Stir well, then cover the pan and allow the vegetables to cook for 5 minutes, stirring occasionally.[/step-item]
[step-item number=”2″ image_url=”” title=”” ]Add the tomatoes with their juice, the black-eyed peas and corn, and stir to mix. Add the broth, Worcestershire sauce, hot sauce, sugar, and vinegar and stir again. Cover and simmer until the squash is tender, about 15 minutes.[/step-item]
[step-item number=”3″ image_url=”” title=”” ]Sprinkle the parsley over the stew and serve at once.[/step-item][/step-list-wrapper]
Authentic Indian-flavor stew: Soften the sliced onion and garlic in the olive oil for 2 to 3 minutes, then stir in 1 teaspoon curry powder and 1/2 teaspoon ground turmeric. Add the butternut squash with 1 cup thickly sliced baby corn. Cover and cook for 5 to 6 minutes. Replace the black-eyed peas with chickpeas, adding them with the canned
tomatoes and broth (omit the corn kernels).
Garnish with 2 tablespoons chopped fresh cilantro instead of parsley, and serve with steamed jasmine rice or warm naan bread. Cubed, fresh pumpkin can be substituted for the butternut squash.
* There are over 25 species of pumpkin and squash, some of which have been cultivated for 9,000 years. All varieties are rich in beta-carotene and contain useful amounts of vitamin C.
* Research has shown that leaving freshly crushed garlic cloves to stand for 10 minutes before cooking maximizes the formation and retention of cancer-fighting compounds.
[nutrition-info calories=”272″ calories_fat=”44″ fat=”5g” sat_fat=”0g” choles=”0mg” sodium=”1,023″ carbs=”53g” sugars=”21g” protein=”10g” fiber=”9g”]
Excellent source of folate, iron, magnesium, niacin, phosphorus, potassium, thiamine, vitamin A, vitamin B6, vitamin C. Good source of calcium, riboflavin.
Exchanges: starch 2 1/2, vegetable 3, fat 1/2