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  • Summary

    This is my version of the traditional Chilean squash and bean stew. It's wonderfully hearty and warming and, like so many such dishes, even better if you leave it for twenty-four hours and reheat it gently before serving.

    Ingredients

    • 2 tablespoons canola or olive oil
    • 1 onion, chopped
    • 2 garlic cloves, finely chopped
    • 1 teaspoon sweet smoked paprika
    • A handful of oregano or marjoram, chopped
    • 3 1/2 ounces/100g small dried beans, such as pinto, navy, or cannellini beans, soaked overnight in cold water, or 1 (14-ounce/400g) can beans, drained and well rinsed
    • 1 quart/liter vegetable stock
    • 1 bay leaf
    • 1 1/2 pounds/750g squash, such as butternut or red kuri, peeled, seeded, and cut into 3/4-inch/2cm chunks
    • 7 ounces/200g green beans, trimmed and cut into 3/4-inch/2cm pieces
    • Kernels cut from 2 cobs of corn
    • Sea salt and freshly ground black pepper

    Instructions

    Click Here For Step-By-Step Instructions

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 92 % Daily Value *
    • Total Fat: 5 g 8.29%
    • Saturated Fat: 0 g 2.32%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 90 mg 3.77%
    • Calcium: 105 mg 10.52%
    • Potassium: 191 mg 5.45%
    • Magnesium: 0 mg 0%
    • Iron: 4 mg 23.39%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 11 g %
    • Dietary Fiber: 3 g 12.76%
    • Sugar: 3 g
    • Protein: 2 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 12.84%
    • Vitamin C 10.64%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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