Southwestern Vegetable Stew

Southwestern Vegetable Stew Recipe - Delicious and Healthy Dish from USA

Region / culture: USA | Preparation time: 20 minutes | Cooking time: 1 hour | Servings: 4-6

Introduction

Southwestern Vegetable Stew is a hearty and flavorful dish that is perfect for a cozy night in. This stew is packed with a variety of vegetables and spices that come together to create a delicious and satisfying meal.

History

The origins of Southwestern Vegetable Stew can be traced back to the Southwestern region of the United States, where the use of ingredients such as chilies, cumin, and oregano is common in traditional cuisine. This stew is a modern twist on classic Southwestern flavors, combining fresh vegetables with bold spices to create a dish that is both comforting and nutritious.

Ingredients

4 tsp vegetable oil
1 cup chopped onion (0.5 large)
2 medium cloves garlic, peeled and crushed
1 tsp ground cumin
0.5 tsp dried oregano
3 ripe medium tomatoes, halved, seeded and chopped (4 cup)
2 cup low-sodium vegetable broth
1 tsp molasses
1 medium red bell pepper, cut into 1 inch chunks
1 medium yellow bell pepper, cut into 1 inch chunks
1 medium or 2 small zucchini, halved lengthwise and cut into 0.38 inch-thick slices (2.5 cup)
1 cup fresh corn (2 ears)
19 oz (539 g) can black beans, rinsed and drained, or 1.75 cup cooked black beans
0.5 tsp cider vinegar
Chopped fresh cilantro, lime wedges, and avocado slices for garnish (optional)
4 dried New Mexico chilies (0.5 oz (14 g)), stemmed and seeded

How to prepare

In a dry heavy skillet, preferably cast-iron, toast the chilies over medium heat until fragrant, about 20 to 30 seconds per side. Remove from heat and let them cool. Tear the chilies into small pieces, discarding any remaining seeds. Set aside.
In a large heavy saucepan, heat 2 tsp of oil over medium heat. Add the onion and cook, stirring often, until lightly golden, about 3 to 4 minutes. Add the garlic, cumin, and oregano and cook, stirring, for 30 seconds. Add the tomatoes, broth, molasses, and the reserved chilies. Increase the heat and bring to a simmer. Reduce the heat to medium and cook, stirring occasionally, for 30 minutes. Remove from heat and let it cool slightly.
In a blender or food processor, puree the tomato mixture until smooth, working in batches if necessary. Pass the mixture through a fine-meshed sieve into a bowl. Set aside.
In a Dutch oven or deep sauté pan, heat the remaining 2 tsp of oil over medium-high heat. Add both bell peppers, zucchini, and corn. Season with salt and freshly ground pepper to taste. Cook, stirring often, until the vegetables are softened, about 4 minutes. Add the black beans and the reserved tomato mixture. Bring to a simmer and cook, stirring occasionally, until the vegetables are just tender, about 1 to 2 minutes more. Stir in the vinegar. Just before serving, garnish with cilantro, lime wedges, and avocado if desired.

Variations

Add diced sweet potatoes or butternut squash for a touch of sweetness.
Stir in a can of diced green chilies for an extra kick of heat.
Top the stew with shredded cheese or a dollop of sour cream for added richness.

Cooking Tips & Tricks

Toasting the chilies before adding them to the stew helps to enhance their flavor and aroma.

- Pureeing the tomato mixture and passing it through a sieve creates a smooth and velvety texture for the stew.

- Garnishing the stew with fresh avocado slices adds a creamy and delicious touch to the dish.

Serving Suggestions

Serve the Southwestern Vegetable Stew with a side of warm cornbread or over cooked quinoa for a complete and satisfying meal.

Cooking Techniques

Toasting the chilies

- Pureeing the tomato mixture

- Sautéing the vegetables

Ingredient Substitutions

Use canned diced tomatoes instead of fresh tomatoes.

- Substitute black beans with kidney beans or pinto beans.

- Use vegetable stock instead of low-sodium vegetable broth.

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 before serving.

Presentation Ideas

Serve the Southwestern Vegetable Stew in individual bowls and garnish with fresh cilantro, lime wedges, and avocado slices for a colorful and appetizing presentation.

Pairing Recommendations

Pair this stew with a crisp and refreshing salad or a side of Mexican rice for a complete and satisfying meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat on the stove over low heat until warmed through.

Nutrition Information

Calories per serving

Calories: 280

Carbohydrates

Total Carbohydrates: 45g

Dietary Fiber: 12g

Sugar: 9g

Fats

Total Fat: 8g

Saturated Fat: 1g

Trans Fat: 0g

Proteins

Protein: 12g

Vitamins and minerals

Vitamin A: 25%

Vitamin C: 120%

Calcium: 10%

Iron: 20%

Alergens

This recipe is free of common allergens such as dairy, nuts, and gluten.

Summary

This Southwestern Vegetable Stew is a nutritious and balanced meal that is rich in fiber, vitamins, and minerals. It is a great option for those looking to incorporate more vegetables into their diet.

Summary

Southwestern Vegetable Stew is a delicious and nutritious dish that is perfect for a cozy night in. Packed with a variety of vegetables and bold spices, this stew is sure to become a new favorite in your recipe rotation. Enjoy!

How did I get this recipe?

I can still remember the exact moment I discovered this recipe for Southwestern Vegetable Stew. It was during a trip to New Mexico many years ago, when I stumbled upon a small local restaurant in Santa Fe. The aroma of spices and chilies filled the air as I walked in, and I knew I had to try whatever they were cooking up in the kitchen.

I ordered a bowl of their famous Southwestern Vegetable Stew, and as soon as I took my first bite, I was hooked. The combination of fresh vegetables, hearty beans, and fiery spices was unlike anything I had ever tasted before. I asked the waitress for the recipe, but she just smiled and said it was a closely guarded secret of the chef.

Determined to recreate this delicious dish at home, I set out on a mission to uncover the secrets of the Southwestern Vegetable Stew. I started by researching traditional Southwestern ingredients and cooking techniques, and then reached out to local chefs and food enthusiasts for their insights.

One day, while browsing through a local farmers market, I met an elderly woman who introduced herself as Maria. She was a native of New Mexico and had been cooking traditional Southwestern dishes for decades. As we chatted about our mutual love for cooking, I mentioned my quest to recreate the Southwestern Vegetable Stew.

Maria's eyes lit up, and she invited me to her home to share her family recipe for the stew. I eagerly accepted her invitation, and we spent the entire afternoon in her cozy kitchen, chopping vegetables, roasting chilies, and simmering a pot of stew on the stove.

As we cooked together, Maria shared stories of her childhood in New Mexico, where she learned to cook from her grandmother and passed down her family recipes through generations. She explained the importance of using fresh, locally sourced ingredients and taking the time to allow the flavors to meld together in the pot.

Finally, after hours of cooking and stirring, the Southwestern Vegetable Stew was ready. Maria ladled steaming bowls of stew into rustic ceramic bowls and garnished them with fresh cilantro and a dollop of tangy sour cream.

I took my first bite of the stew and was transported back to that small restaurant in Santa Fe. The flavors were bold and vibrant, with a perfect balance of heat and sweetness. The tender vegetables and creamy beans melted in my mouth, creating a symphony of flavors that danced on my taste buds.

As I savored each spoonful of the stew, I realized that it wasn't just a recipe I had discovered, but a piece of Maria's heritage and a connection to a rich culinary tradition. I thanked Maria for sharing her family recipe with me and promised to carry on the tradition by passing it down to future generations.

Since that day, the Southwestern Vegetable Stew has become a staple in my own kitchen, bringing warmth and comfort to my family and friends on chilly nights. I often think back to that fateful day in New Mexico when I stumbled upon a hidden gem of a recipe, and I am grateful for the serendipitous encounter that led me to discover the magic of Southwestern cuisine.

As I sit here now, stirring a pot of simmering stew on my stove, I am reminded of the power of food to bring people together, to tell stories, and to create memories that last a lifetime. And I am grateful for the lessons I have learned from Maria and all the other cooks and chefs who have shared their knowledge and passion with me over the years.

So, if you ever find yourself in need of a little warmth and comfort, just whip up a batch of Southwestern Vegetable Stew and let the flavors of the Southwest transport you to a place of joy and connection. And remember, the secret ingredient is always love.