Five Sisters Corn Stew 15, Native American
Created by dienia b on April 30, 2015
- Servings: 4
- Prep Time: 10m
- Cook Time: 30m
- Recipe #18751
Ingredients
- 1 (8 ounce) yellow onion, chopped
- 1/2 cup (2 ounces) celery, chopped
- 2 tablespoons oil (vegetable oil)
- 1/2 cup amaranth (cooked)
- 1 cup frozen corn
- 1 1/2 cups squash (butternut, cooked)
- 1 can (15 ounce) refried beans
- 1 can (15 ounce) diced tomatoes
- 2 cup vegetable broth
- 1/2 teaspoon cumin
- 1/2 teaspoon salt (or to taste)
- 1 tablespoon hot sauce
- 1/8 cup fresh cilantro,
- 1 cup tortilla chips,
- 1.1 ounce sunflower seeds (4 tablespoons, to garnish)
How to Make
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Step 1: Heat oil in a two-quart saucepan over medium heat
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Step 2: Add onion and celery and sauté until onion is clear and soft.
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Step 3: Add amaranth, squash, and refried beans,corn and stir thoroughly.
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Step 4: Add tomatoes and cook.
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Step 5: Flavor with cumin, salt, and hot sauce.
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Step 6: Add broth to bring to desired consistency.
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Step 7: Garnish with cilantro, chips, and sunflower seeds
Nutritional Facts
- Serving Size: 1 (531.4 g)
- Calories 468
- Total Fat - 27.7 g
- Saturated Fat - 6.4 g
- Cholesterol - 35.2 mg
- Sodium - 1857.6 mg
- Total Carbohydrate - 40.2 g
- Dietary Fiber - 7.9 g
- Sugars - 8.2 g
- Protein - 19.3 g
- Calcium - 119.5 mg
- Iron - 3.7 mg
- Vitamin C - 40.1 mg
- Thiamin - 0.7 mg