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Summer Stew Recipe

Summer Stew (Recipe includes Butternut Squash, Pinto Beans, Corn, Salt, Pepper, Garlic, and Onions)

((I had to chop a butternut squash for this, so I will be awarding myself a few points; tyvm.)) For this summer stew recipe, I used (a) butternut squash (which I’ve never made before), pinto beans (which I’ve never used before), corn, onions, garlic, fresh basil (which I’ve never bought before), salt, and pepper.

((If you’re scared, it’s okay; just try.))

Summer Stew Recipe (by Forks Over Knives)


Ingredients

  • 1 Large Yellow Onion, Small Diced
  • 4 Cloves Garlic, Minced
  • 1 Medium Butternut Squash (about 1 lb), Peeled, Halved, Seeded, and Cut into 1/2″ Cubes
  • 2 Cups Pinto Beans, Cooked (or 1 15 oz Can, Drained and Rinsed)
  • 6 Ears Corn, Kernels Removed (about 3 1/2 Cups)
  • Sea Salt and Freshly Ground Pepper, To Taste
  • 1 Cup Basil, Course Chopped

Directions

First, gather and prepare your mise en place.

In a sauce pan on medium-high heat, add onions to pan, moving them around, allowing sugars to be released, until onions are slightly golden and translucent; about 3-4 minutes.

Add 1/4 cup water or vegetable stock to deglaze, and pick up those sugars, to caramelize onions.

Lower the heat to low-medium, and add the garlic, squash, beans, corn, and 2 cups of water, and cook for 25 minutes, or until squash is tender.

Season with salt and pepper, remove from heat, and stir in the basil; serve hot.

((I did not use all of the water/stock, nor did I use all of the veggies, as my pan runneth over; use your best judgement.))


+ This is part of the curriculum for the Forks Over Knives Cooking Course I am taking. You can see the rest of the course-work I’ve completed by viewing the FOKCC tag.

+ This meal is refined sugar free (and sugar substitute free), to the best of my knowledge.

View more in this series…

Whole Foods Plant Based Grocery Haul of Fruits and Veggies (and Spices)
Butternut Squash Mise En Place, with Pinto Beans Corn, Onions, Basil, Garlic, Salt, and Pepper
Summer Stew Over Rice with Butternut Squash, Pinto Beans, Corn, Basil and Spices

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