Cooking at Home - Curried Squash Stew

Cooking - Home Food Fish Vegetable Fruit Meat - iStock - TanyaLovus
Published Wednesday, November 21, 2018

Makes:   4 Servings 

Prep time: 20 minutes

Cook time: 35 minutes

Curry powder and cinnamon give unique flavor to this zucchini, butternut squash, tomato, and bean stew. Add raisins or dried cranberries for an added "sweet note."

Ingredients

  • 1 tablespoon vegetable oil
  • 1 yellow onion (peeled and chopped)
  • 2 cloves garlic (peeled and minced)
  • 1 celery stalk (including leaves, chopped)
  • 1/2 teaspoon ground cinnamon
  • 1 large zucchini (or 2 small)
  • 2 tablespoons curry powder
  • 3 cups butternut squash
  • 1 can 14.5 ounce low-sodium diced tomatoes (including liquid)
  • 1 can 15.5 ounce low-sodium white beans or chickpeas (drained and rinsed)

Directions

  1. Heat a large pot on the stove over medium heat and add oil.  Add the onion, garlic and celery and cook about 10 minutes, until the onion is tender. 
  2. Add zucchini and curry powder and cook for 10 minutes, stirring occasionally. 
  3. Add the butternut squash, tomatoes and chickpeas and cover. Continue cooking about 10 minutes. 
  4. Serve with cooked brown rice. 

Notes

For additional flavor, add 1/2 cup raisins.

Source: USDA Center for Nutrition Policy and Promotion 

Nutrition Information

Nutrients Amount

Calories 234 

Total Fat 6 g

Saturated Fat 1 

Cholesterol 0 mg

Sodium 167 mg

Total Carbohydrate 41 g

Dietary Fiber 9 g

Total Sugars 10 g

Added Sugars included 0 mg

Protein 9 g

Vitamin D 0 mcg

Calcium 134 mg

Iron 4 mg

Potassium 713 mg

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