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Southwestern Vegetable Stew

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Nutritional Information

6 servings

Amount Per serving:

Calories 196
Protein 8g
Total fat 4g
Carbs 29g
Cholesterol mg
Sodium 80mg
Fiber 8g
Sugars g

Dried New Mexico chilies, available in the produce section of most supermarkets, add richness and mild heat to this hearty combination of fresh tomatoes and late summer vegetables. Spoon over barley pilaf and accompany with quesadillas. The stew can be made up to two days ahead, covered and refrigerated; add garnishes just before serving.


  • 4 tsp. vegetable oil
  • 1 cup chopped onion ( 1/2 large)
  • 2 medium cloves garlic, peeled and crushed
  • 1 tsp. ground cumin
  • 1/2 tsp. dried oregano
  • 3 ripe medium tomatoes, halved, seeded and chopped (4 cups)
  • 2 cups low-sodium vegetable broth 1 tsp. molasses
  • 1 medium red bell pepper, cut into 1-inch chunks
  • 1 medium yellow bell pepper, cut into 1-inch chunks
  • 1 medium or 2 small zucchini, halved lengthwise and cut into 3/8-inch-thick slices (2 1/2 cups)
  • 1 cup fresh corn (2 ears)
  • 19-oz. can black beans, rinsed and drained, or 1 3/4 cups cooked black beans
  • 1/2 tsp. cider vinegar
  • Chopped fresh cilantro, lime wedges, and avocado slices for garnish (optional)
  • 4 dried New Mexico chilies ( 1/2 oz.), stemmed and seeded


  1. In dry heavy skillet, preferably cast-iron, toast chilies over medium heat until fragrant, 20 to 30 seconds per side. Remove from heat; cool. Tear chilies into small pieces, discarding any remaining seeds. Set aside.
  2. In large heavy saucepan, heat 2 teaspoons oil over medium heat. Add onion and cook, stirring often, until lightly golden, 3 to 4 minutes. Add garlic, cumin and oregano and cook, stirring, 30 seconds. Add tomatoes, broth, molasses and reserved chilies; increase heat and bring to a simmer. Reduce heat to medium and cook, stirring occasionally, 30 minutes. Remove from heat; cool slightly.
  3. In blender or food processor, in batches, puree tomato mixture until smooth. Pass mixture through fine-meshed sieve into bowl. Set aside.
  4. In Dutch oven or deep sauté pan, heat remaining 2 teaspoons oil over medium-high heat. Add both bell peppers, zucchini and corn; season with salt and freshly ground pepper to taste. Cook, stirring often, until vegetables are softened, about 4 minutes. Add black beans and reserved tomato mixture; bring to a simmer. Cook, stirring occasionally, until vegetables are just tender, 1 to 2 minutes more. Stir in vinegar. Just before serving, garnish with cilantro, lime wedges and avocado if desired.
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