Zuni Stew
A hearty, flavorful stew featuring tender meat, fresh vegetables, and smoky chili, perfect for comforting family dinners and robust flavor lovers.
Ingredients
Instructions
- Cook the stew meat in water until done.
- Add the sliced yellow squash, green beans or cooked pinto beans, fresh corn pieces, and red chili pepper to the pot.
- Simmer the mixture for 2 hours to develop flavors.
- Serve hot, preferably with Indian Fry Bread.
Tips & Substitutions
For extra flavor, consider marinating the stew meat overnight in spices like cumin or smoked paprika. If yellow squash is not available, zucchini works as a great substitute. For a vegetarian option, simply omit the meat and increase the beans and vegetables. This Zuni stew can also benefit from a splash of lime juice or fresh herbs at the end for brightness.
Serving Suggestions
Serve this hearty Zuni stew hot, ideally accompanied by Indian Fry Bread for a traditional touch. It pairs beautifully with a side of cornbread or a fresh salad to balance the richness. For a complete meal, consider adding a dollop of sour cream or avocado slices on top.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, gently warm on the stovetop over low heat, adding a splash of water if necessary to maintain moisture. This dish also freezes well; just ensure it's cooled before transferring to freezer-safe containers.
Nutrition & Diet Analysis (per serving)
Each serving of Zuni Stew contains roughly 553 calories, with 21g protein, 203g carbohydrates, and 2g fat. It is an excellent source of dietary fiber (653% of the Daily Value), vitamin A (84% of the Daily Value), and protein (41% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 706mg per serving (31% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen vegetables in this stew?
Yes, frozen vegetables can work well in this stew. Just remember to adjust cooking times slightly, as frozen veggies will take less time to cook compared to fresh. Thaw them beforehand if possible to ensure even cooking.
What can I use instead of red chili pepper?
If you prefer a milder flavor, you can substitute with a bell pepper or omit the chili pepper entirely. To maintain some heat without the whole pepper, consider using a pinch of red pepper flakes or a dash of hot sauce.
How can I make this stew thicker?
To thicken the stew, you can mash a portion of the beans and stir them back into the pot. Alternatively, mix a tablespoon of cornstarch with water to create a slurry and add it during the last 30 minutes of cooking. This will give the stew a heartier texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).