Southwestern Stew with Corn Dumplings


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One serving of this delicious vegetarian stew will give you 100% RDA of vitamin A, nearly 50% of vitamin C and 30% of iron!

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  • 1 Tbs. vegetable oil
  • 1 lg. onion, chopped
  • 2 C. cubed peeled dark-orange sweet potatoes or butternut squash
  • 1 C. frozen whole kernel corn
  • 1 15-oz. can garbanzo beans, drained, rinsed
  • 1 16-oz. jar salsa
  • 1 C. water
  • 1/4 tsp. ground cinnamon
  • 1 6.5-oz. pouch golden corn muffin and bread mix
  • 1/2 C. fat free milk
  • 1 Tbs. vegetable oil
  • 1 Tbs. roasted sunflower seeds if desired

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Heat oven to 425 degrees. 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 small bowl, mix corn muffin mix, milk and 1 tablespoon oil. Stir in nuts if desired. Drop dough by 8 spoonfuls onto vegetable mixture. Bake uncovered 20 to 25 minutes or until toothpick inserted in center comes out clean.

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