Beans, an essential part of the South American diet, join other staples from that part of the world — corn, squash and tomatoes — in this extremely popular Chilean vegetable stew. We’ve chosen kidney beans, but you can use pinto, cannellini or any type you have on hand.
Ingredients:
- 1/4 cup olive oil
- 2 onions, sliced thin
- 2 cloves garlic, chopped
- 1/2 teaspoon paprika
- 1/4 teaspoon cayenne pepper
- 1 teaspoon dried oregano
- 2 tablespoons drained chopped pimentos (one 4-ounce jar)
- 1 cup canned crushed tomatoes in thick puree (from a 15-ounce can)
- 1 butternut squash (about 2 pounds), peeled, halved lengthwise, seeded, and cut into 1-inch dice
- 1 1/2 cups water
- 2 teaspoons salt
- 2 cups drained and rinsed canned kidney beans (1 19-ounce can)
- 2 cups fresh (cut from about 4 ears) or frozen corn kernels
- 1/2 cup chopped fresh basil (optional)
Directions:
In a Dutch oven, heat the oil over moderately low heat. Add the onions and cook, stirring occasionally, until translucent, about 5 minutes. Add the garlic, paprika, cayenne, and oregano and cook, stirring, until fragrant, about 1 minute.
Stir in the pimientos, tomatoes, squash, water, and salt and bring to a simmer. Cook the stew, covered, stirring occasionally, until the squash is almost tender, about 15 minutes. Uncover and simmer vigorously until almost no liquid remains in the pan, about 5 minutes. Add the beans and corn and cook until the corn is just tender about 5 minutes. Stir in the basil.
Tip: Add 1 cup of diced ham along with the beans and corn. Or use peeled, cubed pumpkin or acorn squash instead of the butternut squash.
Nutrition information per serving
480 calories; 15g total fat; 0mg cholesterol; 1211mg sodium; 79g carbohydrates; 23g fiber; 15g protein
