nutritional information

Per SERVING:

  • Calories: 166
  • Protein: 7 g
  • Total Fat: 3 g
  • Carbohydrates: 29 g
  • Sodium: 570 mg
  • Fiber: 9 g
  • Sugar: 6 g
Vegan

Two-Step Southwestern Stew

Two-Step Southwestern Stew

Serves 6

30 minutes or fewer

Hominy is one of the best-kept secrets of the vegetarian kitchen. These chewy white nuggets made from corn are great for adding hearty oomph to soups and stews. Find hominy alongside canned corn or in the Hispanic section of supermarkets.
  • 1 Tbs. olive oil
  • 1 medium-sized onion, coarsely chopped (about 1 cup)
  • 2 14.5-oz. cans diced tomatoes with green chilies, preferably fire-roasted, with liquid
  • 1 15-oz. can white or yellow hominy, rinsed and drained
  • 1 15 oz. can red kidney beans, rinsed and drained
  • 1 medium-sized zucchini, quartered lengthwise and sliced
  • 1 tsp. ground cumin
  • ¼ cup chopped cilantro
  1. Heat oil in large pot over medium-high heat. Add onion, and cook 5 minutes, or until lightly browned, stirring frequently. Stir in tomatoes with liquid, hominy, beans, zucchini and cumin. Season to taste with salt and pepper.
  2. Bring to a boil, cover, reduce heat to medium-low and cook 10 to 12 minutes, or until zucchini is tender. Stir in cilantro, and serve.
September 2005

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comments

OMG! I love this soup. It's easy, it's delicious and it's low in calories plus very high in fiber. Anyone who says that high fiber doesn't taste good hasn't tasted this soup.

Kate Alexander - 2010-03-27 14:18:46