Summer Sisters Stew

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Ingredients

  • 1 1/2 - 2 cups cooked kidney beans
  • 2 - 2 1/2 cups rinsed chopped mushrooms
  • 1 - 1 1/2 cup frozen corn kernels, defrosted
  • 2 - 2 1/2 cups cut yellow squash
  • 1 (16 ounce) can diced tomatoes, drained
  • 1 large potato, diced
  • 1 large onion, diced
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon sage
  • 1/4 teaspoon thyme
  • 1/2 teaspoon rosemary
  • 1/2 teaspoon cilantro or 1/2 teaspoon oregano
  • 2 -4 bay leaves
  • 1/4 teaspoon salt
  • 1 tablespoon olive oil

Instructions

  1. Heat half the spices, garlic, and olive oil in a large pot, Saute the onions in the mixture for 2-4 minutes.
  2. Add 2-4 cups of water and allow to come to a boil.
  3. Add the potatoes and the other half of the spices, simmer for 5 minutes.
  4. Add corn, tomatos, and beans. Allow to summer for 2-5 minutes.
  5. Add squash and mushrooms. Sllow to simmer for 10-30 minutes, until cooked to desired tenderness and melding of flavors.

Nutrition & Diet Analysis (per serving)

1011 kcal 51% DV
Protein Fat Carbs

Macronutrients

Protein 25.5g 51% DV
Total Fat 50g 64% DV
Carbs 135.4g 49% DV
Fiber 32.9g 100% DV
Sugar 17.1g 34% DV

Electrolytes

Sodium 10127.5mg 100% DV
Potassium 2973mg 63% DV

Vitamins & Minerals

Vitamin A 276mcg 31% DV
Vitamin C 215.4mg 100% DV
Vitamin D 6.6mcg 33% DV
Calcium 881.5mg 68% DV
Iron 34mg 100% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

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