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Taco Stew Thursday, November 21, 2013, 08:41 PM
I make this all the time. It is originally from this but with my changes. Also see 2013-11-21 for the lentil version
2/3 to 1 lbs pound 93% lean ground beef or turkey --OR-- 3/4 cup dry lentils
1 medium onion, chopped
1-2 Tbsp oil of choice (or bacon fat)
2 garlic cloves, finely chopped
1 large zucchini or summer squash, cut into small cubes (or more). Any additional chopped veggies are good here too.
1 packet low-sodium taco seasoning
1 to 2 Tbsp Low Sodium soy sauce
2-3 cups low-sodium chicken broth (or vegetarian alternative)
1 15-ounce can black beans drained and rinsed
1 (14.5-ounce) can regular or stewed tomatoes, diced
1 cup frozen corn kernels
1 to 1.5 cup medium or hot salsa
Garlic Powder to taste
Other spices to taste (chipotle powder, smoked paprika, onion powder, 21 Seasoning Salute, etc)
If using beef, brown meat and onions in a large pot or dutch oven over medium high heat using oil as necessary.
If using lentils, simmer in 1.5 cups water (2:1 ratio) for about 15 minutes. Drain.
Sauté onion until translucent (with beef if using). Add garlic until fragrant.
Add remaining chopped veggies and sauteslightly to bring out flavor.
Dissolve taco seasoning and additional spices in some broth. Add broth+seasoning and all remaining ingredients to pot. Simmer uncovered until it's the desired consistantcy then cover cover. Stir occasionally and allow simmer for at least 15 to 20 minutes but longer isfine too.
2013-11-21:for a lentil version
Added lentil variation
2014-10-23: for note on bacon fat, additional ingredients, and rewording. See post for nutritional information.
Original WP Post ID: 6939
Original WP Pub Date: 2013-11-21_204114