Southwestern Stew with Corn Dumplings
Equipment
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 / Tips / 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.
Nutritional Information
Calories: 550 kcal