Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 bell peppers, chopped
- 2 cans of corn, drained
- 1 can of diced tomatoes
- 1 can of black beans, drained and rinsed
- 1 tablespoon chili powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups vegetable broth
- 1/4 cup chopped fresh cilantro
Special equipment needed:
- Large pot
Step-by-step instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the onion and garlic and sauté for 2-3 minutes until the onion is translucent.
3. Add the bell peppers and sauté for another 2-3 minutes.
4. Add the corn, diced tomatoes, black beans, chili powder, cumin, smoked paprika, salt, and black pepper. Stir to combine.
5. Pour in the vegetable broth and bring to a boil.
6. Reduce the heat to low and simmer for 20-25 minutes until the stew has thickened.
7. Stir in the chopped cilantro.
8. Serve hot.
Time:
Preparation time: 10 minutes
Cooking time: 30 minutes
Temperature:
Medium heat for sautéing, low heat for simmering
Serving size:
4-6 servings
Nutritional information:
Calories: 230
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 800mg
Total Carbohydrates: 38g
Dietary Fiber: 9g
Sugar: 9g
Protein: 9g
Substitutions for ingredients:
- You can use any type of bell pepper you prefer.
- You can use fresh or frozen corn instead of canned corn.
- You can use any type of beans you prefer.
Variations:
- Add diced potatoes or sweet potatoes for a heartier stew.
- Add diced zucchini or squash for more vegetables.
- Add a can of diced green chilies for more heat.
Tips and tricks:
- To make this stew spicier, add more chili powder or cayenne pepper.
- To make this stew creamier, add a can of coconut milk.
- To make this stew thicker, add a tablespoon of cornstarch mixed with a tablespoon of water.
Storage instructions:
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in a pot on the stove over medium heat until heated through.
Presentation ideas:
Serve in a bowl with a dollop of sour cream or Greek yogurt on top.
Garnishes:
Chopped fresh cilantro, sliced avocado, shredded cheese
Pairings:
Cornbread, crusty bread, rice
Suggested side dishes:
Mixed green salad, roasted vegetables
Troubleshooting advice:
- If the stew is too thick, add more vegetable broth or water.
- If the stew is too thin, simmer for a few more minutes until it thickens.
Food safety advice:
Make sure to properly store leftovers in the refrigerator and reheat to an internal temperature of 165°F.
Food history:
Corn stew is a traditional dish in many cultures, including Native American and Mexican cuisine.
Flavor profiles:
Savory, slightly sweet, smoky, spicy
Serving suggestions:
Serve hot as a main dish or side dish.
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