Autumn Stew

Makes 2 1/2 quarts (10 1-cup servings)

This colorful stew is a true celebration of autumn’s abundance. For special occasions, serve it in a pumpkin that has been hollowed out and baked until just tender.

1 1/2 cups water, divided
1 tablespoon reduced-sodium soy sauce
1 onion, chopped
1 red bell pepper, seeded and diced
4 large garlic cloves, minced
1 butternut squash (about 1 pound)
1 15-ounce can crushed tomatoes
1 1/2 teaspoons dried oregano
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
1 15-ounce can kidney beans, undrained
1 15-ounce can corn, undrained, or 2 cups frozen corn


Heat 1/2 cup of water and soy sauce in a large pot. Add onion, bell pepper, and garlic. Cook over medium heat until onion is soft and most of the water has evaporated, about 5 minutes.

Peel squash then cut it in half. Scoop out seeds and discard. Cut squash into 1/2-inch cubes (you should have about 4 cups). Add to cooked onions along with tomatoes, 1 cup water, oregano, chili powder, cumin, and black pepper.

Cover and simmer until squash is just tender when pierced with a fork, about 20 minutes. Add kidney beans and corn and their liquids and cook 5 minutes longer.

Per 1-cup serving: 93 calories; 0.7 g fat; 0.1 g saturated fat; 6.3% calories from fat; 0 mg cholesterol; 4.4 g protein; 19.9 g total carbohydrates; 4.9 g sugar; 3.8 g fiber; 244 mg sodium; 49 mg calcium; 1.8 mg iron; 32.4 mg vitamin C; 1853 mcg beta-carotene; 1.1 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.