Corn, bean, and pumpkin stew

Corn, Bean, and Pumpkin Stew Recipe from Mexico

Region / culture: Mexico | Preparation time: 30 minutes | Cooking time: 2 hours | Servings: 6

Introduction

This hearty and flavorful Corn, Bean, and Pumpkin Stew is a delicious and nutritious dish that is perfect for the fall season. Packed with protein, fiber, and vitamins, this stew is sure to satisfy your taste buds and keep you feeling full and satisfied.

History

This recipe has its roots in traditional Mexican cuisine, where beans, corn, and squash are staple ingredients. These ingredients were cultivated by indigenous peoples in the region for thousands of years and have been used in a variety of dishes, including stews, soups, and tamales.

Ingredients

1 cup pinto beans, soaked overnight and drained
x salt
1 lb (454 g) tomatoes, fresh or canned, peeled, seeded, and chopped
juice, reserved [peeled and seeded? yea, right.]
3 ears corn (about 1.5 cup kernels)
1 tbsp cumin seeds
1 tbsp oregano
1 inch piece of cinnamon
3 cloves
1 large onion, cut into a medium dice
2 cloves garlic, finely chopped
1 tbsp paprika
2 cup bean broth or stock [if you make the stock yourself, she suggests one made with carrots, zucchini, onion, potato, parsley, garlic, cinnamon, cloves, coriander seeds, cumin seeds, cardamom pods, and salt]
3 cup pumpkin or winter squash, peeled and cut into 1 inch cubes
2 serrano chilies, seeded and finely chopped [or to make it hotter without adding chili powder, leave in the seeds]
x cilantro or parsley, chopped, for garnish

How to prepare

Cook the beans in water and 0.5 tsp of salt for about 1.5 hours or until the beans are tender. Drain and reserve the cooking liquid.
Warm a small heavy skillet and toast the cumin seeds until their fragrance emerges. Then add the oregano, stir for 5 seconds, and quickly transfer the spices to a plate or bowl to prevent burning. Combine them with the cinnamon and cloves, and grind to a powder in an electric spice mill.
Heat a wide skillet with water or some sauteing liquid and saute the onion briskly over high heat for 1 minute. Then lower the heat to medium.
Add the garlic, spices, paprika, and 1 tsp of salt. Stir well to combine. Then add 0.5 cup of reserved bean broth or stock and cook, stirring occasionally, until the onion is soft.
Next, add the tomatoes and cook for 5 minutes. Then add the pumpkin or winter squash along with another cup of bean broth or stock.
After 20 to 30 minutes, or when the pumpkin is about half-cooked—soft but still too firm to eat—add the corn, beans, and fresh chilies.
Thin with the reserved tomato juice, adding more broth or stock as necessary. Cook until the pumpkin is tender.
Check the seasoning and add more salt if necessary. Serve garnished with chopped cilantro or parsley.
Even though there is corn in the stew, cornbread or tortillas make a good accompaniment.
Well, the book is actually greens, not savory way, but here's the adapted recipe (p. 218°F (103°C) for those of you that have it on your shelf).

Variations

Add diced bell peppers or zucchini for extra vegetables.
Use black beans or kidney beans instead of pinto beans.
Add a can of diced green chilies for extra heat.

Cooking Tips & Tricks

Soaking the pinto beans overnight helps to reduce cooking time and improve digestibility.

- Toasting the cumin seeds and grinding them with other spices adds depth of flavor to the stew.

- Adjust the amount of chili powder to suit your taste preferences.

- Garnish the stew with fresh parsley or cilantro for a pop of color and freshness.

Serving Suggestions

Serve this stew with a side of cornbread or tortillas for a complete and satisfying meal. You can also top it with a dollop of sour cream or avocado for added creaminess.

Cooking Techniques

Soaking the beans overnight helps to reduce cooking time and improve digestibility.

- Toasting and grinding the spices adds depth of flavor to the stew.

- Adjust the cooking time based on the tenderness of the pumpkin or squash.

Ingredient Substitutions

Use canned beans instead of dried beans for a quicker cooking time.

- Substitute butternut squash or sweet potatoes for the pumpkin.

- Use canned diced tomatoes instead of fresh tomatoes.

Make Ahead Tips

This stew can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stove or in the microwave before serving.

Presentation Ideas

Serve this stew in individual bowls and garnish with a sprinkle of chopped parsley or cilantro for a pop of color. You can also serve it with a side of warm cornbread or tortillas.

Pairing Recommendations

This stew pairs well with a crisp green salad or a side of steamed vegetables. You can also serve it with a side of rice or quinoa for a complete meal.

Storage and Reheating Instructions

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

Nutrition Information

Calories per serving

Each serving of this stew contains approximately 250 calories, making it a satisfying and nutritious meal option.

Carbohydrates

Each serving of this stew contains approximately 45 grams of carbohydrates, making it a good source of energy for your body.

Fats

This stew is low in fat, with only about 2 grams of fat per serving, making it a healthy option for those watching their fat intake.

Proteins

With pinto beans as the main protein source, this stew provides about 12 grams of protein per serving, helping to keep you feeling full and satisfied.

Vitamins and minerals

This stew is rich in vitamins and minerals, including vitamin A, vitamin C, potassium, and iron. These nutrients are essential for overall health and well-being.

Alergens

This recipe contains no common allergens, making it suitable for those with food allergies or sensitivities.

Summary

Overall, this Corn, Bean, and Pumpkin Stew is a nutritious and delicious dish that is rich in protein, fiber, vitamins, and minerals. It is a great option for a healthy and satisfying meal.

Summary

This Corn, Bean, and Pumpkin Stew is a delicious and nutritious dish that is perfect for the fall season. Packed with protein, fiber, vitamins, and minerals, this stew is sure to satisfy your taste buds and keep you feeling full and satisfied. Enjoy this hearty and flavorful stew as a comforting meal for lunch or dinner.

How did I get this recipe?

I vividly recall the moment I first laid eyes on this recipe for Corn, Bean, and Pumpkin Stew. It was a crisp autumn day, and I was visiting a dear friend of mine who lived in a small village nestled in the rolling hills of the countryside. As soon as I walked through the door, I was greeted by the most tantalizing aroma wafting from the kitchen. My friend, Maria, was busy stirring a large pot on the stove, and when she saw me, she smiled and beckoned me over.

"Come, sit down and taste this stew I've been working on," Maria said, her eyes sparkling with excitement.

I eagerly took a seat at the kitchen table and watched as Maria ladled a steaming bowl of stew into a ceramic bowl. The rich colors of the corn, beans, and pumpkin mingled together in a delicious medley that made my mouth water.

As I took my first bite, I was transported back to my own childhood, when my own grandmother would spend hours in the kitchen, creating mouthwatering dishes that brought the whole family together. I could taste the love and care that had gone into this stew, and I knew that I had to learn how to make it myself.

"Maria, this is incredible," I exclaimed, savoring each bite. "Would you be willing to share the recipe with me?"

Maria's eyes lit up at my request, and she eagerly pulled out a tattered notebook from a drawer in her kitchen. She flipped through the pages until she came to a worn piece of paper with the recipe for Corn, Bean, and Pumpkin Stew written in Maria's elegant handwriting.

"This stew has been passed down through generations in my family," Maria explained as she handed me the recipe. "It's a dish that warms the soul and brings people together. I hope you enjoy making it as much as I do."

I thanked Maria profusely and promised to cherish the recipe and carry on the tradition of making this heartwarming stew. As I left Maria's house that day, I couldn't wait to get home and start cooking.

Once I returned to my own kitchen, I gathered all the ingredients I would need to make the stew. I carefully chopped the fresh vegetables, rinsed the beans, and peeled the pumpkin, all the while thinking of the memories and traditions that were woven into this recipe.

As the stew simmered on the stove, filling my home with its comforting aroma, I couldn't help but smile at how food has the power to connect us to our past and bring us closer to the ones we love. I thought about all the people who had shared this recipe with me over the years, and I felt grateful for the knowledge and wisdom that had been passed down to me.

When the stew was finally ready, I ladled it into bowls and set the table for my family. As we sat down to eat, the room was filled with laughter and conversation, just as it had been all those years ago when my own grandmother would cook for us.

As we savored each spoonful of the stew, I knew that this recipe would become a cherished part of my own family's tradition. And I couldn't help but feel grateful for the friends and loved ones who had shared their recipes with me, enriching my life in ways I could never have imagined.

So now, whenever I make Corn, Bean, and Pumpkin Stew, I think of Maria and all the others who have touched my life with their culinary creations. And I am reminded of the power of food to bring us together, nourish our bodies and souls, and create lasting memories that we will carry with us for a lifetime.