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Hungry Brother's Stew


Makes: 8 Servings


1 large butternut squash, peeled
3 tablespoons extra-virgin olive oil
1 onion, peeled and chopped
6 cloves garlic, peeled and minced
1 large red bell pepper, seeded and cut into strips
2 (14-ounce) can diced tomatoes
1 (15-ounce) can white beans, drained and rinsed
1 (15-ounce) can pinto beans, drained and rinsed
2 1/2 cups fresh or frozen corn
32 ounces low-sodium chicken broth
1 tablespoon ground cumin
2 teaspoons chili powder
1 teaspoon dried oregano
pinch crushed red pepper flakes
1/2 teaspoon black pepper
1 cup cooked quinoa
1/4 cup fresh cilantro, for garnish (optional)

  1. Preheat the oven to 375°F.
  2. Cut the squash in half and remove the seeds. Fill a large shallow baking pan with 2 inches of water. Place squash halves, cut sides up, in the pan and cover with aluminum foil. Bake for 40 minutes, or until the squash is tender when pierced with a fork. Let the squash cool, then cut into cubes.
  3. In a large stockpot, heat olive oil over medium high heat, add the onion and cook for 3 minutes.
  4. Add remaining ingredients, except the squash, quinoa and cilantro, and bring to simmer. Reduce the heat to medium and cook for 20 minutes.
  5. Add the cooked squash and quinoa and cook for 5 minutes more. Spoon into bowls, top with cilantro (if using), and serve.

Total Cost: $8.25
Serving Cost: $1.03

Source: The 2015 Healthy Lunchtime Challenge Cookbook