Enjoy this hearty stew for dinner made using squash and chickpeas - perfect for African cuisine.
African Squash and Chickpea Stew
- Prep Time 30 min
- Total 45 min
- Servings 4
- Ingredients 15
Ingredients
- 4 teaspoons olive oil
- 2 large onions, chopped (2 cups)
- 1 teaspoon ground coriander
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground turmeric
- 1/4 teaspoon salt
- 1/4 teaspoon ground red pepper (cayenne)
- 2 cups butternut squash, peeled, seeded, cut into 1-inch cubes
- 2 cups vegetable broth
- 1 can (14 1/2 oz) low-sodium diced tomatoes, undrained
- 1 can (15 oz) chickpeas (garbanzo beans), drained, rinsed
- 1 1/2 cups thinly sliced okra
- 1/2 cup chopped fresh cilantro leaves
- 1/3 cup raw unsalted hulled pumpkin seeds (pepitas), toasted*
Instructions
-
Step1In 5-quart Dutch oven or saucepan, heat 3 teaspoons of the oil over medium heat. Add onions to oil; cook 10 minutes, stirring occasionally, until golden brown. Add all spices; stir until onions are well coated. Cook about 3 minutes, stirring frequently, until glazed and deep golden brown. Stir in squash; coat well with seasoned mixture. Stir in broth, tomatoes and chickpeas. Heat soup to boiling; reduce heat. Cover and simmer about 15 minutes or until squash is tender.
-
Step2Meanwhile, in 8-inch skillet, heat remaining 1 teaspoon oil over medium-high heat; add okra to oil. Cook 3 to 5 minutes, stirring frequently, until tender and edges are golden brown; stir into stew.
-
Step3Divide stew evenly among 4 bowls. For each serving, top stew with 2 tablespoons chopped cilantro and generous 1 tablespoon pumpkin seeds.
Nutrition
390
Calories
13g
Total Fat
15g
Protein
54g
Total Carbohydrate
11g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 390
- Calories from Fat
- 110
- Total Fat
- 13g
- 19%
- Saturated Fat
- 2g
- 9%
- Trans Fat
- 0g
- Cholesterol
- 0mg
- 0%
- Sodium
- 650mg
- 27%
- Potassium
- 1030mg
- 29%
- Total Carbohydrate
- 54g
- 18%
- Dietary Fiber
- 12g
- 48%
- Sugars
- 11g
- Protein
- 15g
% Daily Value*:
- Vitamin A
- 150%
- 150%
- Vitamin C
- 30%
- 30%
- Calcium
- 20%
- 20%
- Iron
- 35%
- 35%
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;Carbohydrate Choice
3 1/2Tips from the Betty Crocker Kitchens
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