Squash and Chickpea Stew
The orange colour of squash signals beta carotene, a plant pigment that’s a potent disease-fighter. And this squash and chickpea stew is a meatless one, so the total fat content is minimal. Like all good stews, this is a fine make-ahead recipe.
1 large onion, halved and thinly sliced
3 cloves garlic, finely chopped
500 g butternut squash, peeled and cut into 2 cm chunks
1 1⁄2 teaspoons curry powder
1 teaspoon ground coriander
1 can (398 ml) canned tomatoes, coarsely chopped
1 can (540 ml) chickpeas, rinsed and drained
1⁄4 cup raisins
1⁄4 cup chopped fresh coriander, to garnish
- Preheat the oven to 350ºF (180°C). Heat the olive oil in a nonstick flameproof casserole dish over medium heat. Add the onion and garlic and cook, stirring frequently, until the onion is golden-brown, about 7 minutes.
- Add the butternut squash, curry powder and ground coriander, stirring to coat. Add the tomatoes, chickpeas, raisins and 1⁄2 cup water. Bring to a boil over medium heat.
- Cover the casserole with the lid, transfer to the oven, and bake until the squash is tender, about 20 minutes. (The squash and chickpea stew can be made ahead to this point and refrigerated. Reheat in a 340ºF (170°C) oven, adding a little more water if necessary.) Stir in the chopped fresh coriander just before serving.
cooking time 30 mins
serves 4
PER SERVING
197 calories
8 g protein
6 g total fat
1 g saturated fat
0 mg cholesterol
27 g total carbohydrate
17 g sugars
6 g fibre
154 mg sodium
Butternut squash is a spectacular source of cardio-protective beta carotene. Compared with other types of squash, butternut squash is the richest source of this nourishing antioxidant, as evidenced by the deep orange flesh. If you are unable to find butternut squash, other types of squash are also highly nutritious.
Source: Cook Smart for a Healthy Heart, Reader's Digest Canada
