Subscribe now

Autumn calls for rich, hearty vegetarian stew

By Danielle Centoni Newhouse News Service

Few things are better at chasing the chill away than a hearty stew. After a day of hiking, biking or just being out in the crisp autumn air, most of us hunger for a filling, stick-to-your-ribs kind of dinner – and we want it fast.

This vegetarian stew fits all those requirements. It’s rich with black beans, corn, winter squash and tomatoes, and has added warmth from cinnamon, cumin and chili powder. Because there’s no meat, it’s ready in less than 30 minutes. But you might want to make a double batch, if only to have leftovers to freeze for another day. Like most stews, this one tastes even better after the flavors have had time to meld.

Although it’s a meal on its own, it’s even better with a hunk of corn bread and a tossed green salad.

Hearty Vegetable Stew

Adapted from “100 Best Vegetarian Recipes” by Carol Gelles. Add the carrots toward the end of cooking so they retain some of their crunchiness. If you prefer soft carrots, add them when you add the beans.

1 tablespoon vegetable oil

1 cup chopped bell peppers

3 cloves garlic, minced

1 tablespoon chili powder

1/4 teaspoon ground cumin

1/4 teaspoon ground cinnamon

1 14 1/4-ounce can whole peeled tomatoes, undrained

1 1/2 cups cooked black beans (cooked from dry or canned and drained)

1 cup corn kernels (fresh, frozen, or canned and drained)

1 1/2 cups 3/4-inch-diced winter squash, such as hubbard or butternut

2 cups water

1 teaspoon granulated sugar

1/4 teaspoon ground sage

Salt

1/4 teaspoon hot sauce (optional)

1 cup diced carrots

1/3 cup chopped fresh cilantro

In a 3-quart pot, heat the oil over medium-high heat. Add the bell peppers and garlic. Cook, stirring, until the vegetables are softened, about 2 minutes. Stir in the chili powder, cumin and cinnamon.

Add the tomatoes, breaking them up with the back of a spoon. Add the black beans, corn, squash, water, sugar, sage, salt and hot sauce. Cook, covered, stirring occasionally, for 15 minutes. Stir in the carrots and cilantro. Cook, uncovered, 10 minutes longer or until carrots are tender and stew is slightly thickened.

Yield: 4 servings

Approximate nutrition per serving: 212 calories, 4.5 grams fat (0.6 grams saturated, 19 percent fat calories), 8.7 grams protein, 39.1 grams carbohydrate, 9.7 grams dietary fiber, no cholesterol, 423 milligrams sodium.