‘Three Sisters’ Stew [Vegan]

ONE GREEN PLANET
17Ingredients
105Minutes
340Calories

Ingredients

US|METRIC
  • 1 sugar pumpkin (small, or 1 large butternut squash, about 2 pounds, see notes)
  • 2 tablespoons olive oil
  • 1 onion (medium, chopped)
  • 4 garlic cloves (minced)
  • 1 red bell pepper (or medium green, cut into short narrow strips)
  • 16 ounces diced tomatoes (fire-roasted, with liquid)
  • 3 cups pinto beans (or cooked or canned pink, drained and rinsed)
  • 2 cups corn kernels (from 2 large or 3 medium ears, or frozen)
  • 1 cup vegetable stock (homemade or canned, or water)
  • 2 hot chilis
  • 4 ounces mild green chilis
  • 2 teaspoons ground cumin
  • 2 teaspoons chili powder (or mesquite seasoning)
  • 1 teaspoon dried oregano
  • salt
  • freshly ground black pepper
  • 1/4 cup fresh cilantro (minced, or parsley)
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    NutritionView More

    340Calories
    Sodium60% DV1430mg
    Fat12% DV8g
    Protein49% DV25g
    Carbs16% DV48g
    Fiber24% DV6g
    Calories340Calories from Fat70
    % DAILY VALUE
    Total Fat8g12%
    Saturated Fat1.5g8%
    Trans Fat
    Cholesterol10mg3%
    Sodium1430mg60%
    Potassium1710mg49%
    Protein25g49%
    Calories from Fat70
    % DAILY VALUE
    Total Carbohydrate48g16%
    Dietary Fiber6g24%
    Sugars16g32%
    Vitamin A420%
    Vitamin C320%
    Calcium60%
    Iron30%

    * 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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