Southwest Corn and Squash Stew
Warm, hearty, and infused with bold southwestern flavors, this Southwest Corn and Squash Stew is a vibrant, veggie-packed recipe that will elevate your dinner table. Featuring tender zucchini and yellow squash, sweet corn kernels, and protein-rich black beans, this stew is simmered in a fragrant blend of chili powder, smoked paprika, and cumin for a flavorful kick. Enhanced with diced tomatoes and a splash of lime juice for a bright, tangy finish, it’s easy to prepare and perfect for a comforting weeknight meal. Ready in just 45 minutes, this gluten-free, vegan-friendly dish is ideal for chilly nights—and it’s deliciously versatile! Serve it with a sprinkle of fresh cilantro, crusty bread, or crunchy tortilla chips for a crowd-pleasing meal. Keywords: Southwest Corn and Squash Stew, vegetarian stew, vegan soup, squash recipes, healthy dinner ideas, one-pot meals.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium zucchini, diced
- 2 medium yellow squash, diced
- 2 cups frozen or fresh corn kernels
- 1 15-ounce can diced tomatoes (canned, with juice)
- 1 15-ounce can black beans (cooked, rinsed and drained)
- 4 cups vegetable broth
- 2 teaspoons ground cumin
- 2 teaspoons chili powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lime juice
- 0.25 cup fresh cilantro, chopped (optional, for garnish)
Instructions
Heat olive oil in a large pot over medium heat.
Add the diced onion to the pot and sauté for 4-5 minutes, or until softened and translucent.
Stir in the minced garlic and cook for an additional 1-2 minutes, until fragrant.
Add the diced zucchini and yellow squash to the pot. Cook for 5-6 minutes, stirring occasionally, until they begin to soften.
Stir in the ground cumin, chili powder, smoked paprika, oregano, salt, and black pepper. Cook for 1-2 minutes to toast the spices.
Add the corn, black beans, diced tomatoes (with juice), and vegetable broth to the pot. Stir to combine.
Bring the stew to a gentle boil, then reduce the heat to low. Cover and simmer for 15 minutes to allow the flavors to meld.
Remove the lid and stir in the lime juice. Taste and adjust seasoning if necessary.
Serve hot, garnished with fresh cilantro if desired. Enjoy with crusty bread, tortilla chips, or on its own!
Nutrition Facts
Calories |
208 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 9% | |
| Saturated Fat | 0.9 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 853 mg | 37% | |
| Total Carbohydrate | 33.2 g | 12% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 11.1 g | ||
| Protein | 7.4 g | 15% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 79 mg | 6% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 983 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
