Butternut Squash and Hominy Stew

This cozy stew is perfect for chilly fall evenings. It’s simple, healthy, hearty, and has a bit of a spicy kick to warm you up in the colder months. The soup recipe has a tomato-y base with onion, garlic, and red chilies (optional if you don’t like spicy food!) and is then loaded with tender butternut squash and plump, chewy hominy.

The Butternut Squash Hominy Stew is delicious served alongside some toasted seedy bread slathered with vegan butter.

WHAT IS HOMINY?

Hominy is kernels of maize (corn) that have been dried and soaked in an alkaline solution and then rinsed which removes the outer hull and leaves behind a plump kernel with no tough outer ‘skin’. This process, called nixtamalization, increases the nutrient availability of the corn, makes it easier to process into usable product like masa, and also reduces mycotoxins (mold). There is evidence of this method dating as early as 1200-1500 BCE in Guatemala. The result is quite unlike corn - it is soft, plump, and chewy (almost a slight gumminess in the most absolutely wonderful way) which creates an incredibly satisfying bite. Additionally, the process creates an intensified and unique flavor (think: the earthy and delicious aroma of fresh corn tortillas).

Hominy is just over 100 calories per cup, low in fat (~1.5g per cup), and contains a little bit of fiber (~4g per cup) with nutrients more bioavailable than regular corn.

health BENEFITS OF BUTTERNUT SQUASH

Butternut squash has a low calorie density, about 80 calories per cup, but considerably high in fiber, about ~7g fiber per cup. It’s also incredibly high in Vitamin A and a great source of Vitamin C - both antioxidants that protect against free radicals and support immune function. Additionally, butternut squash contains a notable amount of magnesium, manganese, potassium, and B vitamins. It’s very filling and nutritious while having a low calorie density, making it an excellent health-promoting food to incorporate, liberally, as part of a healthy diet.

INGREDIENTS

• fresno chili

• garlic

• onion

• tomatoes

• butternut squash

• hominy

• spices

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THE RECIPE

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Butternut Squash and Hominy Stew

Author: MADELINE APPEL

Ingredients

• 1 TBS olive oil
• 1/2 large yellow onion, finely chopped
• pinch of salt
• 4 cloves garlic, minced (or sub 2 tsp garlic powder when adding the other spices)
• 1 red fresno pepper, finely minced (avoid most seeds)
• 28oz can diced tomatoes
• 1.5 cup vegetable broth (or water +1/2 tsp veg bouillon)
• 1/2 tsp salt
• pepper
• 1 bay leaf
• 1 tsp paprika
• 1/2 tsp thyme
• 1 tsp oregano
• 1/2 butternut squash, peeled and cubed (~4 cups)
• 30oz canned hominy, drained and rinsed

Instructions

1. In a heavy bottomed pot, heat the olive oil. When hot, add the diced onion and cook on medium heat until translucent. Add a pinch of salt, the minced fresno pepper, and minced garlic. Cook for a minute or two while stirring to ensure the garlic doesn't burn. 
2. Add the can of diced tomatoes, vegetable broth and spices and bring to a simmer. 
3. In the meantime, peel the butternut squash and chop it into small cubes. After allowing the tomatoes to cook down for about 10 minutes, add the cubed butternut squash and simmer for 25 minutes.
4. Drain and rinse the canned hominy and add it to the stew; simmer for 10 more minutes.