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Squash and Tomato Stew

Serves: 8
Hands On Time: 
Total Time: 


1 large onion, diced
3 pounds yellow squash, cut into rounds
2 tablespoons whole cumin seed
1 pound ground beef
2 tablespoons all-purpose flour
1 (28-ounce) can diced tomatoes
Salt and freshly ground black pepper


In a large lidded pot over medium heat, cook the onion and squash with 3/4 cup water until the squash is soft, about 45 minutes. Drain and set aside, reserving the liquid separately.

In a large skillet or Dutch oven, toast the cumin seed over medium heat until fragrant but not burned. Transfer the cumin to a small dish and set aside.

Dredge the ground beef in the flour and break it apart. Brown the beef in the same pot the cumin was in. Return the cumin to the browned beef and stir in the tomatoes, the cooked squash and onion mixture, and enough of the reserved liquid to form a thick stew, about the consistency of chili. Season with salt and pepper to taste. Simmer 45 minutes, stirring occasionally and adding more liquid if necessary.

Serve warm. 


Per serving: 226 calories (percent of calories from fat, 49), 13 grams protein, 16 grams carbohydrates, 4 grams fiber, 13 grams fat (5 grams saturated), 43 milligrams cholesterol, 261 milligrams sodium.

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