Corn and Lima Bean Stew

Corn and Lima Bean Stew Recipe with Chipotle Pepper and Red Chile

Preparation time: 20 minutes | Cooking time: 45 minutes | Servings: 6 |

Vegetarian diet

Introduction

Corn and Lima Bean Stew is a hearty and flavorful dish that is perfect for a cozy night in. This stew is packed with protein and fiber, making it a satisfying and nutritious meal for the whole family to enjoy.

History

This recipe has its roots in traditional Southwestern cuisine, where corn and lima beans are staple ingredients. The combination of these two ingredients creates a delicious and comforting stew that has been enjoyed for generations.

Ingredients

Filling

3 tbsp vegetable oil
1 large onion, chopped
1 tsp cumin
0.25 tsp thyme
2 cups lima beans, fresh or frozen
2 garlic cloves, minced
3 large celery ribs, diced
1 green or red bell pepper, chopped
2 tbsp cilantro stems, chopped
1 tbsp chili powder
3 cups tomatoes, fresh or canned, with juice, chopped
1 cup water
0.5 tsp salt
pepper
2 cups corn
1 tsp chipotle pepper, chopped

Crust

6 cups water
1 tsp salt
1.5 cups coarse cornmeal
1 tbsp ground red chile or chili powder

How to prepare

Filling

Heat oil in a large pan or Dutch oven.
Add onion, cumin, and thyme and sauté over medium-high heat for about 5 minutes, stirring frequently, until onions are slightly colored.
Add lima beans and continue cooking over high heat for a few more minutes; then add garlic, celery, bell pepper, cilantro stems, and chili powder.
Cook for 3 minutes, then add tomatoes and water; season with salt and pepper.
Reduce heat, cover the pan, and simmer for 15 minutes.
Once the beans are tender, add corn and stir in pureed chipotle.
Turn off the heat.

Crust

Preheat the oven to 375°F (191°C).
Bring water to a boil.
Add salt and gradually pour in the cornmeal, whisking constantly.
Cook, stirring frequently at first, until the cornmeal is cooked, about 30 minutes.
Stir in ground chile or chili powder.
Lightly oil a 9- by 13-inch baking dish and pour in approximately 0.67 of the cornmeal mixture.
Let it set for about 5 minutes to firm up.
Spoon the vegetables over the cornmeal mixture.
If the cornmeal is too thick to pour, thin it with warm water.
Place the casserole on a tray and bake until it is bubbling, about 25 minutes.

Variations

Add diced potatoes or sweet potatoes for extra heartiness.
Swap out the lima beans for black beans or kidney beans for a different twist.
Top the stew with avocado slices or a dollop of Greek yogurt for a creamy finish.

Cooking Tips & Tricks

Be sure to sauté the onions and spices until they are fragrant to enhance the flavor of the stew.

- For a spicier kick, add more chipotle pepper or chili powder to suit your taste preferences.

- To save time, you can use canned lima beans instead of fresh or frozen.

Serving Suggestions

Serve this stew with a side of warm cornbread or a fresh green salad for a complete and satisfying meal. Garnish with fresh cilantro and a squeeze of lime for added flavor.

Cooking Techniques

Be sure to simmer the stew on low heat to allow the flavors to meld together.

- Stir the cornmeal constantly while cooking to prevent lumps from forming.

- Bake the stew in a preheated oven to ensure even cooking and a golden crust.

Ingredient Substitutions

Use black-eyed peas or chickpeas instead of lima beans.

- Substitute olive oil for vegetable oil for a different flavor profile.

- Use quinoa or rice flour instead of cornmeal for a gluten-free option.

Make Ahead Tips

You can prepare the stew ahead of time and store it in the refrigerator for up to 3 days. Simply reheat on the stovetop or in the microwave before serving.

Presentation Ideas

Serve the stew in individual bowls and garnish with a sprinkle of chopped cilantro and a drizzle of hot sauce for a pop of color and flavor. Pair with a slice of crusty bread for a complete meal.

Pairing Recommendations

This Corn and Lima Bean Stew pairs well with a crisp white wine such as Sauvignon Blanc or a light beer like a pilsner. For a non-alcoholic option, try serving with a glass of iced tea or lemonade.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop until heated through before serving.

Nutrition Information

Calories per serving

Each serving of this Corn and Lima Bean Stew contains approximately 300 calories, making it a satisfying and filling meal that won't weigh you down.

Carbohydrates

This stew is a great source of carbohydrates, providing energy to fuel your day. The corn and lima beans are both rich in complex carbohydrates, which are essential for sustained energy levels.

Fats

The vegetable oil used in this recipe adds healthy fats to the dish, which are important for brain health and hormone production. This stew is a balanced meal that includes a moderate amount of fats to keep you satisfied.

Proteins

Lima beans are a great source of plant-based protein, making this stew a nutritious option for vegetarians and vegans. The combination of beans and corn provides a complete protein profile that is essential for muscle repair and growth.

Vitamins and minerals

This stew is packed with vitamins and minerals, including vitamin C from the bell peppers and tomatoes, as well as iron and folate from the lima beans. These nutrients are important for immune function and overall health.

Alergens

This recipe is free of common allergens such as dairy, nuts, and gluten, making it a safe option for those with food sensitivities or allergies.

Summary

Overall, this Corn and Lima Bean Stew is a nutritious and balanced meal that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals. It is a wholesome dish that is perfect for a healthy and satisfying dinner.

Summary

Corn and Lima Bean Stew is a delicious and nutritious dish that is perfect for a cozy night in. Packed with protein, fiber, and essential vitamins and minerals, this stew is a wholesome meal that the whole family will love. Enjoy this hearty and flavorful stew for a satisfying and comforting dinner option.

How did I get this recipe?

I recall the feeling of curiosity that overcame me when I found this recipe for Corn and Lima Bean Stew. It was tucked away in an old cookbook that I had inherited from my own grandmother, who was also a fantastic cook. As I read through the ingredients and instructions, I knew I had to try it out.

Growing up, my family didn't have much money, so we had to be creative with the ingredients we had on hand. My mother was a whiz in the kitchen, always coming up with new and delicious dishes using whatever we had in the pantry. I learned so much from her, and I think that's where my love of cooking really began.

When I first started making the Corn and Lima Bean Stew, I was a young newlywed living in a small apartment with my husband. We didn't have much money, but I wanted to make sure he had a hot, comforting meal waiting for him when he came home from work. The stew was simple to make and didn't require many ingredients, which was perfect for our tight budget.

I remember the first time I made the stew, the aromas that filled our tiny kitchen were absolutely heavenly. The combination of sweet corn and creamy lima beans, simmered in a savory broth with a hint of garlic and thyme, was pure perfection. My husband took one bite and declared it the best thing he had ever tasted. I knew then that this recipe would become a staple in our household.

Over the years, I have made the Corn and Lima Bean Stew countless times, each time tweaking the recipe a little bit to make it my own. I have added in extra vegetables, like carrots and celery, for added flavor and nutrients. I have experimented with different herbs and spices, trying to find the perfect combination that makes the stew truly unforgettable.

One day, while visiting my dear friend Margaret, I brought a pot of the stew with me to share. Margaret was an incredible cook in her own right and had a vast collection of recipes that she had accumulated over the years. As we sat at her kitchen table, enjoying the stew together, she asked me where I had learned to make it.

I told her about the old cookbook I had found the recipe in, and she chuckled knowingly. "That stew is a classic," she said with a smile. "I learned how to make it from my own grandmother, who learned it from her mother before her. It's a recipe that has been passed down through the generations."

I was fascinated by this revelation and asked Margaret if she would be willing to share some of her own family recipes with me. Over the course of several visits, she taught me how to make her famous apple pie, her secret recipe for fluffy biscuits, and a delicious chicken and dumplings dish that was out of this world.

As I continued to cook and bake with Margaret, I realized that recipes are not just a list of ingredients and instructions – they are stories, passed down from generation to generation. Each recipe carries with it memories of family gatherings, holiday feasts, and everyday meals shared with loved ones. And with each dish I learned to make, I felt a deeper connection to the women who had come before me.

Now, as I sit in my own kitchen, stirring a pot of Corn and Lima Bean Stew on the stove, I think about all the women in my family who have cooked this dish before me. I can almost hear their voices, sharing tips and tricks, laughing and chatting as they worked together in the kitchen. And I know that when I serve this stew to my own family, I am continuing a tradition that stretches back through time.

The stew is ready now, and I ladle it into bowls, garnishing each serving with a sprinkle of fresh parsley. As my family gathers around the table, the steam rising from their bowls, I feel a sense of pride and satisfaction. This humble dish, with its simple ingredients and rich flavors, has the power to bring us together, to nourish both our bodies and our souls.

As we dig into the stew, savoring each spoonful, I know that this recipe will continue to be a part of our family for generations to come. And as I watch my children and grandchildren enjoy the meal, I am grateful for the gift of cooking – a gift that has been passed down to me, and one that I will pass on to them in turn.