Fresh corn stew with Southwestern flavors and spices.
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Nutrition per Serving
Ingredients
Estimated total cost: €8.55 · €1.42/serving
- 1 tablespoon extra virgin olive oilEst. price €0.08–€0.20
- 1 large sweet onion, finely diced (sauté until translucent for added sweetness)Est. price €0.60–€1.20
- 2 to 3 cloves of fresh garlic, finely minced (crush to release more flavor)Est. price €0.10–€0.25
- 4 medium ears of freshly harvested corn (cut kernels off the cob for a burst of freshness)Est. price €2.00–€4.00
- 2 medium ripe vine tomatoes, diced (use ripe, juicy tomatoes for the best flavor)Est. price €0.70–€1.50
- One 16-ounce can of salt-free pureed or crushed tomatoes (opt for organic for a richer taste)Est. price €1.00–€1.80
- 2 small golden summer squash, diced into 3/4-inch pieces (roast for added depth of flavor)Est. price €1.00–€2.00
- 11/2 to 2 cups of fresh slender haricot verts, trimmed and cut into 1-inch lengths (blanch in ice water for a vibrant color)Est. price €2.50–€4.50
- 1 to 2 fresh mild chilies, such as Anaheim or poblano, deseeded and finely minced (adjust based on desired heat level)Est. price €0.30–€0.70
- 3 cups of purified water, or as needed (use vegetable broth for extra richness)Est. price €0.01–€0.05
Steps
- 1In a soup pot, heat the oil over medium-low heat. Add the onion and garlic, sautéing until they turn golden brown.
- 2Using a sharp knife, carefully remove the corn kernels from the cobs. Transfer the kernels into a large soup pot. Add in the fresh tomatoes, canned tomatoes, squash, green beans, and chilies to the pot as well.
Cultural note
Southwest Spiced Fresh Corn Stew is inspired by the flavors of Southwestern cuisine, known for its vibrant and bold taste profiles. Corn, tomatoes, and chilies are commonly used ingredients in Southwestern dishes, showcasing the influence of Mexican and Native American culinary traditions. The addition of vegan sour…
Seasonal note
Southwest Spiced Fresh Corn Stew is best made in late summer to early fall when corn, tomatoes, summer squash, and chilies are in season. These fresh ingredients will be at their peak flavor and nutritional content during this time.
Health note
This stew is a nutritious choice, providing a good balance of protein, carbohydrates, and healthy fats. It is high in fiber, which supports digestive health, and rich in vitamins A and C, important for immune function and skin health. The stew is low in saturated fat and cholesterol, making it a heart-healthy option.
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