Chilean Bean Corn Stew Recipe
An easy bean, corn, and butternut squash stew from Chile. Vegan and gluten free.
Servings: 10
Calories: 107kcal
Ingredients
- 2 Tablespoons olive oil
- 2 cups chopped onions
- 4 garlic cloves (minced)
- 1 teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon cayenne pepper
- 3 cups water
- 1 large butternut squash (peeled, seeded and cubed or 2 sweet potatoes)
- 3 cups corn kernels
- 2 15-ounce cans black beans (thoroughly rinsed)
- ½ cup fresh basil (chopped)
Instructions
- In a large Dutch oven or soup pot, heat the oil over medium heat.
- Add the onions, garlic and spices and cook until the onions are translucent (about 10 minutes).
- Add the water and the squash and bring to a boil.
- Reduce the heat and simmer for about 10 minutes.
- Stir in the beans, basil and one cup of corn.
- Cover and simmer for 5 more minutes, or until the squash is tender.
- Ladle 2 cups of broth into a blender or food processor.
- Add the remaining corn and puree until smooth.
- Stir this mixture back into the stew and heat for 5 minutes until hot.
- Serve with a nice, crusty bread and a green salad.
Notes
Alternate ingredients: Instead of black beans, you can use pinto beans. I have also substituted sweet potato for the butternut squash and it is delicious.
Nutrition
Calories: 107kcal | Carbohydrates: 19g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 342mg | Potassium: 387mg | Fiber: 3g | Sugar: 5g | Vitamin A: 8080IU | Vitamin C: 20mg | Calcium: 52mg | Iron: 1mg