SUSTAIN
Health Care by Food
Curried Squash Stew
Serving Size | Calories | Protein | Saturated Fat | Sodium | Carbohydrate | Fiber | Added Sugars |
|---|---|---|---|---|---|---|---|
1 1/2 cup | 234 | 9g | 1g | 167mg | 41g | 9g | 0g |
This comforting, nutritious dish is perfect for cooler days. Featuring tender chunks of squash and other vegetables simmered in a fragrant curry-spiced broth, the stew is full of vitamins, antioxidants, and flavor.
Ingredients
1 tablespoon vegetable oil
1 yellow onion, peeled and chopped
2 cloves garlic, peeled and minced
1 celery stalk including leaves, chopped
½ teaspoon ground cinnamon
1 large (or 2 small) zucchini
2 tablespoons curry powder
3 cups butternut squash
1 can (14.5 ounces) low-sodium diced tomatoes (including liquid)
1 can (15.5 ounces) low-sodium white beans or chickpeas, drained and rinsed
Preparation
Wash hands thoroughly with soap and water before you begin cooking. Thoroughly wash all fresh produce.
Heat a large pot on the stove over medium heat and add oil. Add the onion, garlic and celery and cook for about 10 minutes, until the onion is tender.
Add zucchini and curry powder and cook for 10 minutes, stirring occasionally.
Add the butternut squash, tomatoes, and chickpeas and cover. Continue cooking for about 10 minutes.
Serve with cooked brown rice.