Hearty South American Butternut Squash Stew
Immerse yourself in the flavors of the Andes with this robust and comforting South American Butternut Squash Stew, also known as locro. Bursting with vibrant colors and rich textures, this dish combines tender butternut squash, hearty sausages, and an array of fresh vegetables, making it an ideal meal for cold winter nights. The addition of roasted squash seeds provides a delightful crunch, while the zesty kick from jalapeño and the aromatic blend of fresh herbs elevate the stew to a true culinary gem. Perfectly paired with crusty bread, this stew is not just food; it's a cherished tradition that brings warmth and joy to the table.
N/A
Servings
300
Calories
17
Ingredients
Ingredients
butternut squash
4 lbs (peeled, seeded, and diced into 1-inch pieces)
olive oil
1/4 cup (for sautéing)
Italian sausage or chorizo
1 lb (casing removed)
onions
4 cups (sliced)
garlic
6 cloves (sliced)
diced tomatoes
14 1/2 ounces (with juice (1 can))
low sodium chicken broth
1/4 cup (for added moisture)
jalapeño pepper
1 (seeded and minced)
fresh oregano leaves
1 tablespoon (minced (or 1 teaspoon dried oregano))
smoked paprika
1 teaspoon (for flavor)
green beans
1 lb (stems removed and halved)
frozen corn kernels
1 1/2 cups (thawed)
fresh cilantro
2 tablespoons (minced)
kosher salt
to taste (for seasoning)
fresh ground black pepper
to taste (for seasoning)
feta cheese or Cotija cheese
for garnish (crumbled)
squash seeds
reserved and roasted (for garnish)
Instructions
1
Preheat your oven to 350°F (175°C) to prepare for roasting the squash seeds.
2
Begin by prepping the butternut squash. Using a potato peeler, carefully peel the squash. Cut it in half and remove the seeds, saving them for roasting later.
3
Dice the squash flesh into 1-inch pieces and set aside.
4
In a large pot, heat the olive oil over medium heat. Add the sausage (Italian or chorizo, as per your preference) and cook, breaking it apart with a wooden spoon, until it is browned on all sides (approximately 10 minutes).
5
Add the sliced garlic to the pot and sauté for an additional minute until fragrant.
6
Stir in the diced squash, canned tomatoes (with their juice), chicken broth, minced jalapeño, minced oregano, and smoked paprika. Mix well.
7
Partially cover the pot and reduce the heat to medium-low. Allow the stew to simmer and develop flavors, stirring occasionally, for about 20 minutes, or until the squash is almost tender.
8
Add the green beans and thawed corn to the pot. Give it a good stir, then partially cover again and continue cooking for another 10 minutes.
9
Finally, stir in the fresh cilantro and season the stew with kosher salt and freshly ground black pepper to taste. If desired, serve with a side of spicy hot sauce.
10
To roast the squash seeds, rinse any fibrous strands off the reserved seeds and dry them thoroughly with paper towels. Toss the seeds with 1 tablespoon of olive oil, seasoning with salt and pepper.
11
Spread the seeds evenly on a lined baking sheet and roast for 15 minutes, or until golden brown and crunchy.
12
Serve the stew hot, garnished with crumbled feta or Cotija cheese and the roasted squash seeds for an added texture.
Nutrition Information
11.3g
Fat
24.5g
Carbs
4.6g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is this South American stew also known as?
This dish is also known as locro, a traditional and robust stew from the Andes.
What are the primary ingredients in this stew?
The main ingredients include butternut squash, Italian sausage or chorizo, green beans, corn, and diced tomatoes.
How many calories are in one serving?
There are approximately 300 calories per serving.
What temperature should the oven be for roasting squash seeds?
Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius).
How long does it take to roast the squash seeds?
The seeds should be roasted for about 15 minutes or until they are golden brown and crunchy.
What kind of sausage can I use in this recipe?
You can use either Italian sausage or chorizo, with the casing removed.
Can I use dried herbs instead of fresh oregano?
Yes, you can substitute 1 tablespoon of fresh oregano with 1 teaspoon of dried oregano.
How much fat is in this dish?
The stew contains 11.3g of fat per serving.
What is the carbohydrate content of this stew?
There are 24.5g of carbohydrates per serving.
How much protein does this recipe provide?
This recipe provides 4.6g of protein per serving.
How much butternut squash do I need?
You will need 4 lbs of butternut squash, peeled, seeded, and diced into 1-inch pieces.
How many cloves of garlic are required?
The recipe calls for 6 cloves of sliced garlic.
What kind of cheese is recommended for garnish?
Crumbled feta cheese or Cotija cheese are the recommended garnishes.
How long should the sausage cook initially?
Cook the sausage for approximately 10 minutes until it is browned on all sides.
When do I add the green beans and corn?
Add them after the squash has simmered for about 20 minutes and is almost tender.
How much corn should be added?
The recipe requires 1 1/2 cups of frozen corn kernels, thawed.
How do I prepare the green beans?
Remove the stems and cut the green beans in half.
What is the best way to peel the butternut squash?
A potato peeler is recommended for carefully peeling the squash.
Is this stew spicy?
It has a mild to moderate kick from one seeded and minced jalapeno pepper and smoked paprika.
What should I serve with this stew?
It pairs perfectly with crusty bread and can be served with spicy hot sauce if desired.
How many onions are needed for the recipe?
You will need 4 cups of sliced onions.
What size of tomato can is needed?
One 14 1/2 ounce can of diced tomatoes with juice is required.
How much chicken broth is used?
The recipe uses 1/4 cup of low sodium chicken broth.
What total number of ingredients are in this recipe?
There are a total of 17 ingredients used in this recipe.
How do I prep the squash seeds for roasting?
Rinse off fibrous strands, dry them thoroughly, and toss with olive oil, salt, and pepper.
When do I add the fresh cilantro?
Stir in the fresh cilantro at the very end of the cooking process.
How long is the total simmering time for the vegetables?
The squash simmers for 20 minutes, followed by another 10 minutes once the beans and corn are added.
What kind of paprika is used?
The recipe specifically calls for 1 teaspoon of smoked paprika.
Can this be a vegetarian meal?
Yes, it can be adapted as a vegetarian option by omitting the sausage or using a plant-based alternative.
Should the pot be covered during simmering?
Yes, partially cover the pot while the stew simmers to develop the flavors.