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–+ servings

Southwestern Stew with Corn Dumplings

Couverts4
Deel op Facebook Print Recipe

Equipment

  • Dutch oven
  • oven

Ingredients

  • 1 tablespoon vegetable oil
  • 1 large onion chopped (1 cup)
  • 2 cups cubed peeled sweet potatoes or butternut squash
  • 1 cup drained whole kernel sweet corn from 15.25-oz can
  • 1 can 15 oz garbanzo beans, drained, rinsed
  • 1 jar 16 oz chunky-style salsa (2 cups)
  • 1 cup water
  • 1 ⁄4 teaspoon ground cinnamon
  • 1 pouch 6.5 oz cornbread & muffin mix
  • 1 ⁄2 cup fat-free skim milk
  • 1 tablespoon vegetable oil
  • 1 tablespoon roasted sunflower nuts if desired

Instructions

  • Heat oven to 425°F.
  • In ovenproof 4-quart Dutch oven, heat 1 tablespoon oil over medium-high heat.
  • Add onion; cook about 5 minutes, stirring occasionally, until crisp-tender.
  • Stir in sweet potatoes, corn, beans, salsa, water and cinnamon.
  • Heat to boiling, stirring occasionally.
  • In medium bowl, mix muffin mix, milk and 1 tablespoon oil.
  • Stir in nuts.
  • Drop dough by 8 spoonfuls onto vegetable mixture.
  • Bake uncovered 20 to 25 minutes or until toothpick inserted in center of dumplings comes out clean.

Notes & Wine Advice

A serving of this nutrition-packed meatless stew will give you plenty of vitamin A and iron. Another bonus: It’s an excellent source of fiber.

Nutrition values

Calories: 550 kcal
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Course; Stew
Diets; Vegetarian