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Slow Cooker Spicy Sisters Stew

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  • Chupa Babi
    I ve made this as author wrote it, Native American-style, and I ve also converted to Indian seasonings. Replacing the marjoram with 1 teaspoon curry powder
    Message 1 of 1 , Feb 23, 2013
      I've made this as author wrote it, Native American-style, and I've also converted to Indian seasonings. Replacing the marjoram with 1 teaspoon curry powder (or more to taste. If you use a madras curry, delete the cayenne), and replacing the pinto beans with garbanzo beans, replacing 1 cup of the corn with thawed frozen peas, half of the squash with cauliflower, and adding 2 Tablespoons fresh minced cilantro to the parsley (more greens are always good!) For the Indian version, I have also replaced teh canned chipotle adobo with several fresh jalapeno peppers but the canned work fine too.                 
      * Exported from MasterCook *
       
                            Slow Cooker Spicy Sisters Stew
       
      Recipe By     :
      Serving Size  : 5     Preparation Time :0:00
      Categories    : LowFat (Less than 15%)          Vegan
       
        Amount  Measure       Ingredient -- Preparation Method
      --------  ------------  --------------------------------
        1         Tablespoon  olive oil
        1             medium  yellow onion -- chopped
        1             medium  bell pepper -- red or green, chopped
        2                     garlic cloves -- minced
        1           teaspoon  ground cumin
        1           teaspoon  ground coriander
           1/2      teaspoon  dried marjoram
        1 1/2         pounds  butternut squash -- peeled, halved, seeded & cut into 1/2-inch chunks
           1/2      teaspoon  salt
           1/4      teaspoon  ground cayenne
        14 1/2        ounces  canned diced tomatoes -- (1 can), undrained
        1                     chipotle chile canned in adobo -- to 2 chiles, minced
        3               cups  cooked pinto beans -- or 2 (15.5 oz) cans, drained & rinsed
        1                cup  vegetable stock
        2               cups  frozen corn -- thawed
        2        Tablespoons  minced fresh parsley -- or cilantro
       
      Pour the oil into a 4 to 5-quart slow cooker and turn it on Low. Add the
      onion, bell pepper, garlic, cumin, coriander, and marjoram. Put the lid on
      while you assemble the rest of the ingredients.
       
      Add the squash, salt, cayenne, tomatoes with their juice, chipotle chiles,
      beans and stock. Put the lid back on the slow cooker and cook until the
      vegetables are tender, about 8 hours.
       
      About 15 minutes before serving time, stir in the corn and parsley. Taste
      and adjust the seasonings, if necessary. Serve hot.
       
      Makes 4 to 6 servings
       
      AuthorNote: If you've heard the Iroquois legend of the Three Sisters, then
      you know that they considered corn, beans, and squash inseparable
      "sisters" that needed to be grown together in the same mounds to maximize
      their growth and sustainability. Not only do these charming sisters grow
      well together, but they are also complementary when cooked together in
      recipes such as this delicious stew. If you prefer the sisters without the
      spice, omit the chiles and cayenne.
       
      Source:
        "Vegan on the Cheap by Robin Robertson, 2010"
      S(Formatted by Chupa Babi):
        "Jan 2013"
                                          - - - - - - - - - - - - - - - - - - -
       
      Per Serving (excluding unknown items): 319 Calories; 5g Fat (12.6%
      calories from fat); 13g Protein; 62g Carbohydrate; 12g Dietary Fiber; 1mg
      Cholesterol; 1446mg Sodium.  Exchanges: 3 1/2 Grain(Starch); 1/2 Lean
      Meat; 1/2 Vegetable; 1 Fat.
       
      NOTES : Cooker: 4-quart
              Time: LOW for about 8 hrs
       
      Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 4510 0 0 0

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