Are you looking to create a dish that is both hearty and healthy? This squash, bean, and corn stew recipe is a delightful combination of nutritious ingredients that come together to form a comforting and satisfying meal. The flavors of squash, beans, and corn meld together beautifully, with hints of piquant spices to pique your palate. Whether you're cooking for yourself or for a crowd, this stew is sure to become a favorite.
This recipe calls for a few ingredients that may not be staples in every kitchen. Butternut squash, for instance, is a type of winter squash that has a sweet, nutty taste similar to that of a pumpkin. It is a great source of fiber, vitamins, and minerals. You may need to look for it in the produce section of the supermarket if it's not something you usually buy. Pimientos, or pimento peppers, are red, heart-shaped peppers with a sweet flavor and very mild heat. They are often sold in jars, either whole or diced.
Ingredients for Squash, Bean, and Corn Stew
Olive oil: A healthy choice for sautéing the onions and garlic, it adds a subtle depth to the overall flavor of the stew.
Onions: They form the base of many dishes, adding a sweet, savory, and slightly spicy flavor.
Garlic: It provides a robust flavor that enhances the other ingredients.
Paprika: A spice that gives a sweet smoky flavor and a beautiful color to the stew.
Cayenne: It adds a spicy kick to the stew, but can be adjusted according to taste.
Dried oregano: A staple in Italian cooking, it adds an earthy, mild flavor.
Pimientos: These sweet, slightly tart peppers add a pop of color and flavor.
Tomatoes in thick puree: They provide a rich and tangy base for the stew.
Butternut squash: Adds a slightly sweet, nutty flavor to the stew, and its flesh gets wonderfully soft and tender.
Water: Thins the stew to the desired consistency.
Salt: Essential for bringing out the flavors of the other ingredients.
Kidney beans: A great source of protein and fiber, they give the stew a hearty texture.
Corn kernels: They add a sweet, juicy crunch to every bite.
Fresh basil: This aromatic herb adds a fresh and slightly sweet flavor.
One reader, Dottie Cavazos says:
This squash, bean, and corn stew recipe is a game-changer! The flavors are so rich and comforting, and the combination of ingredients is simply perfect. It's a hearty and wholesome dish that's become a staple in my home. I love how versatile and satisfying it is. Highly recommend trying it out!
Essential Cooking Techniques for Squash, Bean, and Corn Stew
How to prepare the stew: This involves the process of preparing the ingredients, such as chopping the onions and garlic, dicing the butternut squash, and gathering the spices and other components needed for the stew.
How to simmer the stew: This refers to the technique of cooking the stew over low heat, covered, and occasionally stirring until the squash is almost tender, and then uncovering and simmering vigorously until almost no liquid remains in the pan.
How to add the beans and corn: This involves the process of adding the canned kidney beans and fresh or frozen corn kernels to the stew and cooking until the corn is just tender.
How to stir in the basil: This refers to the technique of adding the fresh basil to the stew and gently stirring it in before serving.
How to pair with wine: This involves the process of selecting and pairing the stew with a suitable wine, such as Gewürztraminers from Alsace, and understanding the flavor profile that complements the dish.
How To Make Squash, Bean, and Corn Stew
Rich beans, nutty butternut squash, and tender corn simmered in a rich tomato sauce, makes up this deliciously hearty and healthy corn stew!
Serves:
Ingredients
- ¼cupolive oil
- 2onions
- 2garlic cloves
- ½tsppaprika
- ¼tspcayenne
- 1tspdried oregano
- 2tbsppimientos,(one 4 oz jar), drained, chopped
- 1cuptomatoes in thick puree,(from a 15 oz can), canned, crushed
- 1butternut squash,(about 2 lbs)
- 1½cupwater
- 2tspsalt
- 2cupskidney beans,(one 19 oz can), canned, drained and rinsed
- 2cupsfresh corn kernels,(cut from about 4 ears), or frozen
- ½cupfresh basil,chopped, optional
Instructions
-
In a Dutch oven, heat the oil over moderately low heat. Add the onions and cook, stirring occasionally, for about 5 minutes, until translucent. Add the garlic, paprika, cayenne, and oregano and cook, stirring, for about 1 minute until fragrant..
-
Stir in the pimientos, tomatoes, squash, water and salt and bring to a simmer. Cook the stew, covered, stirring occasionally, for about 15 minutes until the squash is almost tender
-
Uncover and simmer vigorously for about 5 minutes, until almost no liquid remains in the pan. Add the beans and corn and cook for about 5 minutes, until the corn is just tender. Stir in the basil.
-
Serve warm, and enjoy!
Nutrition
- Calories: 610.77kcal
- Fat: 15.62g
- Saturated Fat: 2.16g
- Monounsaturated Fat: 10.15g
- Polyunsaturated Fat: 2.31g
- Carbohydrates: 96.31g
- Fiber: 29.07g
- Sugar: 10.88g
- Protein: 26.78g
- Sodium: 1150.59mg
- Calcium: 229.52mg
- Potassium: 2134.83mg
- Iron: 9.29mg
- Vitamin A: 706.66µg
- Vitamin C: 41.22mg
Crucial Technique Tip for Perfecting Squash, Bean, and Corn Stew
When preparing the butternut squash, make sure to peel it thoroughly and remove all seeds before cutting it into cubes. This will ensure even cooking and a smoother texture in your stew. Additionally, when adding the beans and corn, make sure they are well-drained to prevent excess liquid from diluting the flavors of your stew. Lastly, don't skip the step of simmering the stew uncovered. This allows the liquid to reduce and the flavors to concentrate, resulting in a more flavorful and hearty stew.
Time-Saving Tips for Preparing This Stew Recipe
Plan: Before starting, gather all the ingredients and equipment needed for the recipe. This will help streamline the cooking process and prevent any last-minute scrambling.
Prep: Chop, dice, and measure all the ingredients in advance. This will save time during the cooking process and keep everything organized.
Multi-task: Look for opportunities to multi-task, such as chopping vegetables while waiting for water to boil or preheating the oven.
Clean as you go: Wash and put away utensils and tools as you cook to avoid a big mess at the end. This will make the cleanup process much quicker.
Use convenience: Consider using pre-cut vegetables, canned beans, or frozen corn to cut down on prep time without sacrificing flavor.
Substitute Ingredients For Squash, Bean, and Corn Stew Recipe
olive oil - Substitute with avocado oil: Avocado oil has a similar mild flavor and high smoke point, making it a suitable substitute for olive oil in this recipe.
butternut squash - Substitute with acorn squash: Acorn squash has a slightly nuttier flavor and a similar texture to butternut squash, making it a good substitute in this stew recipe.
kidney beans - Substitute with black beans: Black beans have a similar creamy texture and earthy flavor to kidney beans, making them a great substitute in this stew recipe.
corn kernels - Substitute with peas: Peas can add a sweet and slightly starchy element to the stew, similar to corn, and provide a pop of color and texture.
How to Beautifully Present Squash, Bean, and Corn Stew
Elevate the plating: When presenting this squash, bean, and corn stew, focus on creating an elegant and visually appealing presentation. Use clean, white plates to showcase the vibrant colors of the stew.
Garnish with fresh herbs: Sprinkle the stew with finely chopped fresh basil to add a pop of color and a touch of freshness to the dish. The bright green basil will contrast beautifully with the rich hues of the stew.
Incorporate texture: Consider adding a crunchy element to the presentation, such as a delicate crispy tortilla strip or a small cluster of toasted pumpkin seeds. This will provide a delightful textural contrast to the stew.
Artful drizzling: Before serving, drizzle a small amount of high-quality olive oil over the stew in an artful manner. This not only enhances the flavor but also adds a touch of sophistication to the presentation.
Use elegant serving ware: Opt for elegant, minimalist ceramic bowls to serve the stew. The simplicity of the bowls will allow the vibrant colors of the stew to take center stage.
Balance and symmetry: Pay attention to the placement of the components on the plate, aiming for a balanced and symmetrical arrangement. This attention to detail will showcase the care and precision put into the dish.
Consider the wine pairing: When presenting this dish, consider suggesting a gewurztraminer from Alsace as a wine pairing. This thoughtful addition can elevate the overall dining experience for the judges.
Essential Kitchen Tools for Making This Stew Recipe
- Dutch oven: A heavy-duty pot with a tight-fitting lid, perfect for slow cooking stews and soups.
- Knife: Essential for chopping and preparing ingredients.
- Cutting board: Provides a stable surface for cutting and chopping vegetables and other ingredients.
- Wooden spoon: Ideal for stirring and mixing the stew as it cooks.
- Measuring cups and spoons: Necessary for accurately measuring ingredients.
- Can opener: Used to open canned kidney beans and other canned ingredients.
- Vegetable peeler: Essential for peeling and preparing the butternut squash.
- Saucepan: Used for simmering and reducing the liquid in the stew.
- Chef's knife: A versatile and essential tool for chopping, slicing, and dicing ingredients.
- Colander: Used for draining and rinsing the canned kidney beans.
- Ladle: Perfect for serving the stew.
Proper Storage and Freezing Instructions for This Stew
Let the stew cool completely before storing or freezing. This allows the flavors to meld and prevents the formation of condensation, which can lead to freezer burn.
To store in the refrigerator, transfer the cooled stew to an airtight container. It will keep well for up to 4 days in the fridge.
For longer storage, freezing is a great option:
- Portion the cooled stew into freezer-safe containers or resealable bags. Leave some headspace to allow for expansion during freezing.
- Label the containers or bags with the date and contents for easy identification later.
- Place the containers or bags in the freezer, ensuring they lie flat for even freezing and efficient storage.
- Frozen stew will maintain its best quality for up to 3 months.
To reheat the stew, first thaw it in the refrigerator overnight.
- Transfer the thawed stew to a pot and heat it gently over medium-low heat, stirring occasionally, until it is heated through.
- If the stew appears too thick after thawing, add a little water or vegetable broth to achieve the desired consistency.
- Taste and adjust the seasoning if needed before serving.
Pro tip: Portion the stew into individual serving sizes before freezing for quick and easy meals later. Simply reheat the desired number of portions as needed.
The Best Methods for Reheating Leftover Stew
Reheat the stew in a saucepan over medium-low heat, stirring occasionally, until it reaches the desired temperature. This method allows you to control the heat and ensure that the vegetables and beans are evenly heated without becoming mushy.
If the stew has thickened too much during storage, add a small amount of water or vegetable broth to help loosen it up and achieve the desired consistency.
For a quicker reheating option, transfer individual portions of the stew to microwave-safe bowls and heat them in the microwave for 1-2 minutes, stirring halfway through to ensure even heating.
If you have any leftover rice, quinoa, or bread, consider serving the reheated stew over them for a more filling meal.
To add a fresh touch to the reheated stew, garnish it with a sprinkle of freshly chopped herbs like basil, parsley, or cilantro.
If you find that the flavors have mellowed during storage, brighten up the reheated stew with a squeeze of fresh lemon juice or a dash of hot sauce to taste.
Interesting Trivia About Squash, Bean, and Corn Stew
The stew is a great source of nutrients, as it contains butternut squash, which is rich in vitamins A and C, and kidney beans, which are high in protein and fiber.
Budget-Friendly: Is This Stew Recipe Economical?
The cost-effectiveness of this squash, bean, and corn stew recipe is quite high. The ingredients are affordable and readily available, making it a budget-friendly option for a household. The combination of butternut squash, kidney beans, and corn provides a nutritious and filling meal for a family of four. The approximate cost for this recipe is around $15, making it an economical choice for a satisfying and wholesome dinner. Overall Verdict: 9/10
Is This Stew Recipe Healthy or Unhealthy?
The squash, bean, and corn stew recipe is a nutritious and well-balanced dish that incorporates a variety of healthy ingredients. The combination of vegetables, legumes, and herbs provides a good source of fiber, vitamins, and minerals. Butternut squash is rich in vitamin A, which supports eye health and immune function. Kidney beans are an excellent source of plant-based protein and fiber, promoting feelings of fullness and aiding in digestive health. The inclusion of onions, garlic, and tomatoes adds antioxidants and anti-inflammatory properties to the stew.
To further enhance the nutritional value of this recipe, consider the following suggestions:
- Increase the variety of vegetables by adding leafy greens like spinach or kale, which are packed with vitamins and minerals
- Replace the canned kidney beans with dried beans that have been soaked and cooked to reduce sodium content
- Use low-sodium vegetable broth instead of water to add depth of flavor without increasing salt intake
- Experiment with different herbs and spices, such as cumin or smoked paprika, to boost the flavor profile while minimizing the need for added salt
- Serve the stew over a bed of quinoa or brown rice for an extra dose of complex carbohydrates and fiber
By making these simple adjustments, you can elevate the already healthy squash, bean, and corn stew into an even more nutrient-dense and satisfying meal that supports overall well-being.
Our Editor's Honest Opinion on This Stew Recipe
This squash, bean, and corn stew recipe is a delightful combination of flavors and textures. The blend of spices and herbs creates a rich and aromatic base, while the addition of butternut squash, kidney beans, and corn adds heartiness and sweetness. The dish is well-balanced and satisfying, perfect for a cozy evening meal. The wine recommendation of gewurztraminers from Alsace is a thoughtful touch, as the wine's floral and fruity notes complement the dish's flavors. Overall, this recipe is a culinary triumph, showcasing the beauty of seasonal ingredients and expertly crafted flavors.
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Why trust this Squash, Bean, and Corn Stew Recipe:
This stew recipe is a testament to the culinary prowess of our chefs, ensuring a delightful dining experience. The combination of butternut squash, kidney beans, and corn creates a harmonious blend of flavors and textures. With the addition of paprika, cayenne, and oregano, the stew offers a tantalizing kick. The use of fresh basil adds a refreshing herbal note, elevating the dish. Our meticulous review process guarantees the reliability of this recipe, promising a satisfying and wholesome meal for all.
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