Squash and Corn Stew

Squash and Corn Stew is a hearty, comforting one-pot dish featuring tender squash and sweet corn kernels simmered in a savory broth. Common ingredients include yellow or butternut squash, corn, onions, garlic, and herbs like thyme or cilantro, often with a base of vegetable or chicken broth. This stew is a staple in various cuisines, particularly in the American South, Mexico, and parts of the Caribbean.

🍽️ Nutrition at a glance

This stew is generally moderate in calories and carbohydrates, with the squash and corn providing natural sugars and fiber. It's a good source of vitamins A and C, potassium, and antioxidants, with a typical serving ranging from 150 to 250 calories.

Nutrition breakdown

Calories	180 kcal
Protein	4 g
Carbs	38 g
Fat	2 g
Fiber	5 g
Sugar	8 g
Sodium	450 mg
Vitamin A	450 mcg RAE
Vitamin C	15 mg
Potassium	420 mg
Magnesium	35 mg
Phosphorus	80 mg
Folate	45 mcg
Vitamin B6	0.2 mg
Manganese	0.4 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a versatile dish that reflects seasonal harvests and the use of indigenous New World ingredients like squash and corn. Nutritionally, the combination offers a satisfying mix of complex carbs and fiber, making it a filling, plant-forward meal option.