Southwestern Stew


Per serving: 325 cal; 7G protein; 6g total fat (1g sat. fat); 53g carb; 0 chol; 284mg sodium; 7g fiber
6 servings

1 tbs plus 1 tsp olive oil
1 large onion, chopped
2 cloves garlic, minced
1 ½ tbs all-purpose flour
1 tsp ground cumin
½ tsp chili powder
½ tsp ground coriander
3 cups vegetable broth
2 ½ cups peeled, cubed winter squash (butternut or delicata) (3/4 inch pieces)*

1 large all-purpose potato, peeled and cut into ¾ inch cubes***
1 cup frozen corn
1 bay leaf
½ tsp salt, or more to taste
1 tbs tomato paste**
½ tsp dried basil
1 large pinch cinnamon
freshly ground pepper or cayenne pepper, to taste
finely chopped red bell pepper for garnish


Step 1

In large saucepan heat oil over medium heat. Add onion, cook until soft, stirring frequently, about 8 minutes. Stir in garlic, flour, cumin, chili powder, coriander and cook, stirring, 1 minute.

Stir in broth, squash, potato, corn, bay leaf and salt. Increase heat to high and bring to a boil. Reduce heat to low, cover partially and simmer 15 minutes.

Stir in tomato paste, basil, cinnamon and pepper; cover partially and simmer gently until flavors have blended about 10 minutes. Remove from heat. Serve over rice or polenta (see separate recipe). Best if sits for a few hours before eating. Taste before serving and see if it needs a bit of sugar or a squeeze of lemon -–or both.

Sue’s suggestions for Southwestern Stew:

Don’t use olive oil; instead sauté onion in a bit of broth.

Can substitute low salt/low fat chicken broth instead of vegetable broth. OR use plain water instead of broth to both sauté onion and make stew; increase spices a bit to bring up taste.

Don’t add salt ahead of time – add when eating if necessary.

*Grocery stores now sell butternut squash already peeled and sliced – get it this way – saves a lot of work. Also, garlic can be purchased already minced in a jar – it’s usually in the produce aisle.

**When you only need a small amount of tomato paste, scoop the remaining paste out of the can by tablespoons and drop on a large piece of saran wrap; separating the scoops by about 2 inches. Wrap them up (being sure each scoop is separate), and put in the freezer. The next time you need tomato paste, just take out a lump or two.

***If you want to save time, don’t bother to peel potato – just wash skin well. Also adds extra nutrients if you don’t peel.

When you’re not sure if you should add extra seasonings, scoop out a bit of the stew and add a sprinkle to that. If it tastes better, add the flavoring to the larger pot. This is how I test things when being “creative”.