"Three Sisters" Stew

Ingredients

• Olive oil

  Salad or cooking

  2 tbsp or 27g

• Onions

  Raw

  1 medium or 110g

• Garlic

  Raw

  3 cloves, minced or 9g

• Red bell pepper

  Sweet, raw

  1 ⅓ tbsp or 12g

• Tomatoes

  Red, ripe, canned, packed in tomato juice

  1 can or 190g

• Pinto beans

  Mature seeds, canned

  3 cup or 720g

• Corn

  Sweet, yellow, frozen, kernels on cob, unprepared

  2 cup kernels or 328g

• Vegetable Stock

  Freshdirect

  1 cup or 237g

• Cumin

  Spices, cumin seed

  2 tsp, ground or 6g

• Chili powder

  Spices

  2 tsp or 5g

• Oregano

  Spices, dried

  1 tsp, ground or 2g

• Salt

  Table

  1 dash or 0.4g

• Red bell pepper

  Sweet, raw

  1 medium or 119g

• Fresh cilantro

  Coriander leaves, raw

  ¼ cup or 4g

Directions

1. Preheat the oven to 375 degrees F.
2. Remove stem from the pumpkin or squash and cut in half lengthwise. Cover with aluminum foil and place the halves, cut side up, in a foil-lined shallow baking pan. If your knives aren't sharp enough, just wrap the pumpkin or squash in foil and bake it whole. Bake for 40 to 50 minutes, or until you can pierce through with a knife, with a little resistance.
3. When cool enough to handle, scrape out the seeds and fibers (clean the seeds for roasting, if you'd like). Slice and peel, then cut into large dice.
4. Heat the oil in a soup pot. Add the onion and saute over medium-low heat until translucent. Add the garlic and continue to saute until the onion is golden.
5. Add the pumpkin or squash and all the remaining ingredients except the last 2, and bring to a simmer. Simmer gently, covered, until all the vegetables are tender, about 20 to 25 minutes. Season to taste with salt and pepper.
6. If time allows, let the stew stand for 1 to 2 hours before serving, then heat through as needed. Just before serving, stir in the cilantro. The stew should be thick and very moist but not soupy; add additional stock or water if needed. Adjust seasonings to your liking. Serve in bowls.
7. Recipe by: Nava (source: http://www.vegkitchen.com/recipes/three-sisters-stew/)