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Ingredients
US|METRIC
9 SERVINGS
- 1 sugar pumpkin (small, or 1 large butternut squash , about 2 pounds, or see shortcut following recipe)
- 2 Tbsp. olive oil
- 1 medium onion (chopped)
- 4 cloves garlic (minced)
- 1 red bell pepper (or medium green, cut into short narrow strips)
- 16 oz. fire roasted diced tomatoes (with liquid)
- 3 cups pinto beans (or cooked or canned, drained and rinsed pink)
- 2 cups corn kernels (from 2 large or 3 medium ears, or frozen)
- 1 cup vegetable stock (homemade or canned, or water)
- 4 oz. green chilies
- 2 chiles
- 2 tsp. ground cumin
- 2 tsp. chili powder (or mesquite seasoning, or more, to taste)
- 1 tsp. dried oregano
- salt
- freshly ground black pepper
- 1/4 cup fresh cilantro (minced, or parsley)
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NutritionView More
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150Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories150Calories from Fat25 |
% DAILY VALUE |
Total Fat3.5g5% |
Saturated Fat0.5g3% |
Trans Fat |
Cholesterol<5mg2% |
Sodium700mg29% |
Potassium750mg21% |
Protein11g |
Calories from Fat25 |
% DAILY VALUE |
Total Carbohydrate22g7% |
Dietary Fiber3g12% |
Sugars5g |
Vitamin A180% |
Vitamin C110% |
Calcium30% |
Iron15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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