Southwestern Squash Stew

Photo: Becky Luigart-Stayner

Chayote, a gourdlike fruit also known as mirliton, has a mild flavor and texture similar to summer squash and does not have to be peeled. Kabocha is a medium-sized, flattened-turban-shaped squash with a rough skin that ranges in color from jade green to tan.

Yield: 6 servings (serving size: about 1 1/2 cups stew and 1 lime wedge)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 131
  • Calories from fat: 25%
  • Fat: 3.7g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 0.5g
  • Protein: 3g
  • Carbohydrate: 23.5g
  • Fiber: 4.7g
  • Cholesterol: 3mg
  • Iron: 1.3mg
  • Sodium: 704mg
  • Calcium: 67mg

Ingredients

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 2 1/2 cups chopped chayote
  • 1 poblano chile, seeded and chopped
  • 1 garlic clove, minced
  • 4 cups (1-inch) cubed peeled kabocha squash
  • 2 cups organic vegetable broth (such as Swanson Certified Organic)
  • 2 cups water
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 1 (15-ounce) can hominy, drained
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 2 oregano sprigs
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 6 lime wedges

Preparation

  1. Heat oil in a Dutch oven over medium heat. Add onion; cook 4 minutes, stirring frequently. Add chayote, poblano, and garlic; cook for 4 minutes, stirring frequently. Add kabocha squash and next 7 ingredients (through oregano); bring to a boil. Reduce heat, and simmer for 1 hour or until vegetables are tender. Discard oregano sprigs. Stir in 1 teaspoon salt and black pepper. Ladle stew into individual bowls, and serve with lime wedges.
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