TRADITIONAL VEGETABLE STEW

Serves 4


1 1/2 cups vegetable stock
1 tablespoon low-sodium soy sauce
1 onion, chopped
1 red bell pepper, diced
4 large garlic cloves, minced
1 pound (about 4 cups) butternut squash or 20 oz. package fresh cut butternut squash
1 15-ounce can chopped tomatoes
1/2 teaspoon oregano
1 1/2 teaspoons chili powder
1/2 teaspoon cumin
1/4 teaspoon black pepper
1 15-ounce can kidney beans
1 1/2 cups fresh or frozen corn


DIRECTIONS

  1. Heat 1/2 cup vegetable stock and soy sauce in pressure cooker pot, then add onion, bell pepper and garlic and cook over medium heat until the onion is translucent and most of the vegetable stock has evaporated.
  2. Cut the squash in half and remove seeds, then peel and cut into 1/2-inch cubes.
  3. Add squash cubes to onion mixture, along with chopped tomatoes, remaining 1 cup water, oregano, chili powder, cumin and pepper. Close lid, bring up to high pressure, then lower heat and cook for 4 minutes. Release pressure using cold-water release method.
  4. Add kidney beans in their liquid and the corn. Cook without lid on for 5 minutes longer over medium heat.
  5. Serve warm with your favorite bread.

Approximate Nutritional Information Per Serving
270 calories, 14g protein, 58g carbohydrates, 2g fat, 0mg cholesterol, 670mg sodium


Estimated Prep. Time: 5 minutes
Estimated Cooking Time: 9 minutes
Total: 14 minutes

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