Estimated Nutrition (whole recipe, rough)
Counts 17 of 19 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 17 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Winter Squash | 1 cup cubed (140g) butternut | 76 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Coriander | not in our table | 0 |
| Butternut | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- 1 tsp. ground cumin
- 1/2 tsp. chili powder
- 1/2 tsp. ground coriander
- 3 cups vegetable broth
- 2 1/2 cups peeled, cubed winter squash, such as butternut or delicata (3/4-inch pieces)
- 1 large all-purpose potato, peeled and cut into 3/4-inch cubes
- 1 cup frozen corn
- 1 bay leaf
- 1/2 tsp. salt, or more to taste
- 1 Tbs. tomato paste
- 1/2 tsp. dried basil
- Large pinch ground cinnamon
- Freshly ground pepper or cayenne, to taste
- 1 recipe Basic Polenta (soft version)
- Finely chopped red bell pepper for garnish
- 1 1/2 Tbs. all-purpose flour
- 1 Tbs. plus 1 tsp. olive oil
- 1 large onion, chopped
- 2 medium cloves garlic, minced
- =
Directions
In large saucepan or Dutch oven, heat oil over medium heat. Add onion and cook, stirring often, until softened, about 8 minutes. Stir in garlic, flour, cumin, chili powder and coriander and cook, stirring often, 1 minute.
Stir in broth, squash, potato, corn, bay leaf and salt. Increase heat to high and bring to a boil. Reduce heat to low, cover partially and simmer 15 minutes. Stir in tomato paste, basil, cinnamon and pepper; cover partially and simmer gently until flavors have blended, about 10 minutes. Remove from heat.
About 35 minutes before you plan to eat, make soft polenta. When it is almost done, rewarm stew over low heat.
Spoon portions of polenta into large, shallow soup bowls, making wide depression in center. Spoon some stew into each depression, garnish with chopped bell pepper and serve right away.