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.

Source: Cook Smart for a Healthy Heart, Reader’s Digest Canada

 

Squash and Chickpea Stew
Squash and Chickpea Stew
Servings Prep Time Cook Time
4servings 15minutes 30minutes
Servings Prep Time
4servings 15minutes
Cook Time
30minutes
Ingredients
Servings: servings
Units:
Ingredients
Servings: servings
Units:
Instructions
  1. 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.
  2. 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.
  3. 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.
Recipe Notes

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.