Curried Squash Stew
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
US
Metric
- 15 ml vegetable oil
- 1 yellow onion (peeled and chopped)
- 2 cloves garlic (peeled and minced)
- 1 celery stalk (including leaves, chopped)
- 2 ml ground cinnamon
- 1 large zucchini (or 2 small)
- 30 ml curry powder
- 710 ml 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)
Steps
- 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.
- Add zucchini and curry powder and cook for 10 minutes, stirring occasionally.
- Add the butternut squash, tomatoes and chickpeas and cover. Continue cooking about 10 minutes.
- Serve with cooked brown rice.
Nutrition (per serving)
| Calories | 234 |
|---|---|
| Protein | 9.0 g |
| Fat | 6.0 g |
| Carbs | 41.0 g |
| Fiber | 9.0 g |
| Sodium | 167 mg |
Source
USDA MyPlate Kitchen — Public domain (U.S. government work)