Autumn Stew

Makes 2 1/2 quarts (10 1-cup servings)

Per 1-cup serving: 93 calories; 0.7 g fat; 0.1 g saturated fat; 6.3% calories from fat; 0 mg cholesterol; 4.4 g protein; 19.9 g total carbohydrates; 4.9 g sugar; 3.8 g fiber; 244 mg sodium; 49 mg calcium; 1.8 mg iron; 32.4 mg vitamin C; 1853 mcg beta-carotene; 1.1 mg vitamin E

Directions

This colorful stew is a true celebration of autumn’s abundance.
For special occasions, serve it in a pumpkin that has been hollowed out and baked until just tender.

• 1 1/2 cups water, divided
• 1 tablespoon reduced-sodium soy sauce
• 1 onion, chopped
• 1 red bell pepper, seeded and diced
• 4 large garlic cloves, minced
• 1 butternut squash (about 1 pound)
• 1 15-ounce can crushed tomatoes
• 1 1/2 teaspoons dried oregano
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/4 teaspoon black pepper
• 1 15-ounce can kidney beans, undrained
• 1 15-ounce can corn, undrained, or 2 cups frozen corn

Heat 1/2 cup of water and soy sauce in a large pot.
Add onion, bell pepper, and garlic.
Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.
Peel squash then cut it in half.
Scoop out seeds and discard.
Cut squash into 1/2-inch cubes (you should have about 4 cups).
Add to cooked onions along with tomatoes, 1 cup water, oregano, chili powder, cumin, and black pepper.
Cover and simmer until squash is just tender when pierced with a fork, about 20 minutes.
Add kidney beans and corn and their liquids and cook 5 minutes longer.
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Recipe from Healthy Eating for Life to Prevent and Treat 
     Diabetes by Patricia Bertron, R.D.;
    recipe by Jennifer Raymond, M.S., R.D.