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Southern-style Squash and Bean Stew with Poblano Peppers

6 servings
Dinner

Characteristics

High Fibre Vegetarian

Nutritional Facts Per Serving

234
Calories
8.8 g
Protein
43.2 g
Carbs
10.3 g
Fibre
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Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 234
  • Fat 5.6 g
    • Saturated   0.8 g
    • + Trans 
  • Cholesterol 1 mg
  • Sodium   925 mg
  • Carbohydrate 43.2 g
    • Fibre   10.3 g
    • Sugars  
  • Protein 8.8 g
    • Vitamin A 124 %
    • Vitamin C 90 %
    • Calcium 12 %
    • Iron 33 %

Method

Heat the oil in a medium, heavy-bottomed pot set over medium to medium-high heat. Add the onion, poblano pepper and garlic and cook 4 to 5 minutes. Mix in the chili powder, cumin and oregano and cook 1 minute more. Mix in the diced tomatoes, tomato sauce, stock, squash, black beans, corn and hot sauce.
Bring mixture to a gentle simmer, adjusting the heat as needed to maintain that gentle simmer. Partially cover the stew (do not completely cover; steam needs to escape). Gently simmer 30 to 35 minutes, or until the squash is tender and stew is rich and flavourful. Taste the stew and season with salt and pepper, if needed. Spoon stew into serving bowls, top with a dollop of yogurt, if using, sprinkle with green onion, and enjoy.
Note: Poblano peppers are mildly spicy and have a richer flavour than green bell peppers. They are available in the produce department.

Serving Suggestions

Serve the stew with a rice, quinoa or couscous dish you create from a recipe in our collection, such as Mixed Vegetable Rice Pilaf, Couscous with Citrus, Pine Nuts and Mint, or Quinoa and Mixed Vegetable Pilaf.

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