Corn Bean & Pumpkin Stew Recipe
Recipe Ingredients
1 no ingredients
Recipe Preparation
1 C pinto beans, soaked overnight and drained 1 lb tomatoes, fresh or
canned, peeled, seeded, and chopped, juice reserved 3 ears corn
(about 1 1/2 C kernels)
1 t cumin seeds 1 t oregano 1 inch piece of cinnamon
3 cloves 1 large onion, cut into a medium dice 2 cloves
garlic, finely chopped
1 T paprika 2 C bean broth or stock (If you make the stock
yourself, she suggests one made with carrots, zucchini, onion,
potato, parsley, garlic, cinnamon, cloves, coriander seeds, cumin
seeds, cardamom pods, and salt.) 3 C pumpkin or winter squash, peeled
and cut into 1 inch cubes 2 serrano chilies, seeded and finely
chopped Cilantro or parsley, chopped, for garnish
Cook the beans in water and 1/2 t salt for about 1.5 hours or until
beans are tender. Drain and reserve the cooking liquid. Warm a small
heavy skillet and toast the cumin seeds until their fragrance
emerges; then add the oregano, stir for 5 seconds, and quickly
transfer the spices to a plate or bowl so they don't burn. Combine
them with the cinnamon and the cloves, and grind to a powder in an
electric spice mill.
Heat a wide skillet (with water or some sauteing liquid) and saute the
onion briskly over high heat for 1 minute; then lower the heat to
medium. Add the garlic, the spice, the paprika, and 1 t salt. Stir
well to combine; then add 1/2 C reserved bean broth or stock and
cook, stirring occasionally, until the onion is soft. Next add the
tomatoes and cook 5 minutes. Then add the pumpkin or winter squash
along with another C of bean broth or stock. After 20 to 30 minutes,
or when the pumpkin is about half-cooked -- soft but still too firm
to eat -- add the corn, the beans, and the fresh chilies. Thin with
the reserved tomato juice, adding more broth or stock as necessary.
Cook until the pumpkin is tender. Check the seasoning, and add more
salt if necessary. Serve garnished with the chopped cliantro or
parsley.
Even though there is corn in the stew, corn bread or tortillas make a
good accompaniment.
Servings: 1
Back to Meal Recipes
Food Tips of the Week
Losing weightRecognise the difference between hunger and thirst. At times when going through a hectic day, you imagine you feel hunger but if truth be told you just need a restorative tumbler of water or cranberry juice. The feelings of hunger and thirst are quite alike, but one can result in weight gain and the alternative is fine.
The argument against low carbohydrate diets
Its popular as hell, but it is truly safe and healthy for you?
Most of the unpleasant side-effects claimed, like general tiredness, bowel disorders, or bad headaches are only temporary, but critics contend that low carbohydrate diets are not without serious long term side effects.
Whilst there is considerable evidence that suggests that reduced carb diets may help with your diet, some of this anecdotal evidence has resulted in much debate between nutrition gurus, and their safety record has been the cause of great debate
Foods rich in flavonoids
(inlcudes citrus fruits, cabbage, scarlet runner bean and basil)
The nutrients called 'flavonoids' discovered in these fruit, vegetables and pulses are thought to have properties in preventing cancer.
Doctors researching the properties of flavonoids believe they also have most other health benefits, amongst them, anti-viral and anti-inflammatory capabilities.
The majority of these are also good for weight loss, so should be included in your diet system.
Corn Bean & Pumpkin Stew Recipe provided by Recipes 4U
You no longer need waste money on overpriced recipe cook books or expensive meals in posh dining establishments, all you have to do is discover and print out the recipe that fits your mood and before you know it, you will be cooking good food to delight your family in the comfort of your own kitchen
|