Physicians Committee for Responsible Medicine (PCRM)


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Recipe of the Week

Dec. 22, 2015

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Hominy is made by soaking corn and then removing its outer layer to reveal the inside kernel. Processing the corn this way actually makes many of its nutrients, like niacin, more bioavailable, meaning the body can use it more easily!


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Hominy Corn Harvest Stew

Hominy Harvest Stew

Made from dried hominy corn, vegetables, spices, and dried red chile, this stew is usually cooked in large quantities and can feed your whole crew!

Serves 6 to 8 as a main course


2 cups dried hominy corn (white, blue, or red)
6 quarts water
3 tablespoons olive oil
1 onion, chopped
2 garlic cloves, finely chopped
2 zucchini squash, cut into half-moon wedges
2 yellow squash, cut into half-moon wedges
4 tomatoes, diced
4 dried New Mexico red chile pods, seeded, stemmed, and torn into 12 pieces
2 bay leaves
4 cups vegetable broth
4 cups water from cooked posole
1 teaspoon azafrán (Native American saffron)
2 teaspoons fresh oregano leaves, finely chopped (or dried Mexican oregano)
1 teaspoon fresh thyme leaves, finely chopped
1 1/2 teaspoons salt
1/2 teaspoon Mexican oregano (optional)


1. Soak the dried hominy in 1 quart of water overnight. The following day, drain and discard the water.

2. Place the hominy corn in a large pot filled with the remaining 5 quarts of water. The water should cover the hominy by at least 3 inches. Bring to a boil over high heat, then reduce heat and simmer, uncovered, for about 1 1/2 to 2 hours, until the kernels burst and are puffy and tender when tasted. Add water during cooking, if needed.

3. Drain the hominy corn, keeping the water, and set aside. You should have approximately 4 cups of water left. White corn tends to puff the most.

4. In a separate 6-quart pot, cover the bottom of the pot with water and sauté the onion over medium heat until clear, approximately 2 to 3 minutes.

5. Add 1/2 cup of water, garlic, zucchini squash, yellow squash, and tomatoes, and sauté for another 3 minutes.

6. Add the posole, red chile pods, bay leaves, vegetable broth, the water from the cooked posole, and azafrán. Bring to a boil, then reduce heat and simmer for 30 minutes.

7. Add the oregano, thyme, and salt and continue cooking for an additional 30 minutes.

For a thicker stew, remove several cups of the stew and blend, returning to the stew pot once blended. Serve hot in large soup bowls as a main course with warm bread. 

Note: You can also cook your hominy corn in a slow cooker overnight. Cover with water and bring to a boil, then reduce heat to low and let it slow cook overnight, for approximately 6 to 8 hours. Remove from slow cooker and use according to the recipe.

Recipe by Lois Ellen Frank, Ph.D.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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