Curried Squash Stew

Name: Curried Squash Stew
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 1 serving
Ingredients: 3/4 teaspoon, vegetable Soybean Oil; 1/4 cup, chopped Onions (Yellow); 1/2 clove, minced Garlic; 2 tablespoons, chopped, leaves included Celery; a pinch Ground cinnamon; 2/3 cup, diced Zucchini; 1 1/2 teaspoons Curry powder; 3/4 cup, peeled and cubed Butternut squash; 1/2 cup, low-sodium diced with juice Tomatoes (Canned); scant 1/2 cup, or white beans, drained and rinsed Canned Chickpeas

Butternut squash, zucchini, chickpeas and tomatoes stewed with curry powder — about 215 calories and 9 g fibre a bowl, before rice.

215kcal per serving

7.9gprotein

34.8gcarbs

6.3gfat

283 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep20 min

Cook30 min

Total50 min

Makes1 serving

DifficultyMedium

A vegetable stew with a heavy hand of curry powder: butternut squash, zucchini, chickpeas and diced tomatoes cooked on top of a base of onion, garlic and celery. One bowl is around 215 calories with about 8 g of protein and 9 g of fibre, and it makes a full meal over brown rice.

Cook the curry powder in the pan before the liquid goes in. Ten minutes with the zucchini and the last of the oil toasts the spices and takes away the raw, dusty taste that curry powder has straight from the jar. Stir often so nothing catches while the pan is dry.

Cut the squash into 3/4-inch cubes so it is tender in the ten minutes it gets under the lid; larger pieces stay hard. The stew keeps three days and is better on the second. Serve over 3/4 cup cooked brown rice with a spoon of plain yogurt.

Ingredients

Servings

Soybean Oil3/4 teaspoon, vegetable (3.5 g)
Onions (Yellow)1/4 cup, chopped (28 g)
Garlic1/2 clove, minced
Celery2 tablespoons, chopped, leaves included (10 g)
Ground cinnamona pinch
Zucchini2/3 cup, diced (81 g)
Curry powder1 1/2 teaspoons
Butternut squash3/4 cup, peeled and cubed (105 g)
Tomatoes (Canned)1/2 cup, low-sodium diced with juice (103 g)
Canned Chickpeasscant 1/2 cup, or white beans, drained and rinsed (66 g)

Cook’s tips

Cube the squash small, about 3/4 inch, or it will still be hard when the zucchini is done.
Toast the curry powder with the zucchini before any liquid goes in; raw curry powder tastes dusty.
Cool leftovers within 2 hours, refrigerate in a covered container up to 3 days, and reheat to 165°F. The stew also freezes well without the rice.
Contains: none of the nine major food allergens.
Naturally gluten-free, dairy-free and plant-based as written. Check the curry powder label if you need certified gluten-free.

Method

Wash your hands and all surfaces before you start.
Heat the oil in a pot over medium heat. Cook the onion, garlic and celery about 10 minutes, until soft.
Add the zucchini and curry powder and cook 10 minutes, stirring often.
Add the butternut squash, cinnamon, tomatoes with their juice and the chickpeas. Stir and cover.
Cook about 10 minutes, until the squash is tender when pierced with a fork.
Serve over cooked brown rice.

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