Meatless Bean And Corn Stew

Recipe Ingredients

8 oz	227g	Frozen butternut squash
2		Pinto beans - (16 oz ea)
1		Corn - (16 oz)
1		Onion - chopped (medium)
2		Garlic cloves - chopped
1 teaspoon	5ml	Cumin
		Tobasco or Cayenne - to taste
1		Salt - (optional)

Recipe Instructions

Thaw the squash. Drain liquid from pinto beans and rinse; pour into saucepan and add the can of corn without draining liquid. Add the onions and garlic. Cook about 10 minutes. Add the squash and the spices. Cook 20 minutes at low temperature until onions are soft, stirring often. Add water if needed.

Serving size is 1 cup.

Content per Serving:

total fat .. 1.0 g cholesterol .. 0 mg calories .. 234

saturated fat .. 0.1 g carbohydrate .. 47 g protein .. 12 g

Source:
THE JOHN HOPKINS COMPLETE GUIDE FOR PREVENTING AND REVERSING HEART DISEASE by Peter O. Kwiterovich, Jr., M.D. - Recipe contributed by Silvia and Simon Grinspun

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