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."
- 35 minutes
- 4 Servings
- $6.00 - $8.99
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."
- 35 minutes
- 4 Servings
- $6.00 - $8.99
Ingredients
- 1 tablespoon vegetable oil
- 1 yellow onion
- 2 cloves garlic
- 1 celery stalk
- 1/2 teaspoon ground cinnamon
- 1 large zucchini
- 2 tablespoons curry powder
- 3 cups butternut squash
- 1 can (14.5 ounce) low-sodium diced tomatoes
- 1 can (15.5 ounce) low-sodium white beans or chickpeas
Steps
1
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.
2
Add zucchini and curry powder and cook for 10 minutes, stirring occasionally.
3
Add the butternut squash, tomatoes and chickpeas and cover. Continue cooking about 10 minutes.
4
Serve with cooked brown rice.
Ingredients
Serving Size: 1 1/2 cup servings
| Nutrients | Amount |
|---|---|
| Total Calories | 234 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 41 g |
| Dietary Fiber | 9 g |
| Total Sugars | 10 g |
| Added Sugars included | 0 g |
| Protein | 9 g |
| Minerals | |
| Calcium | 134 mg |
| Potassium | 713 mg |
| Sodium | 167 mg |
| Copper | 342 mcg |
| Iron | 4 mg |
| Magnesium | 69 mg |
| Phosphorus | 156 mg |
| Selenium | 4 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 283 mcg RAE |
| Vitamin B6 | 0.9 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 20 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 4 mg |
| Vitamin K | 20 mcg |
| Folate | 75 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 37 mg |
Source:
- MyPlate
- U.S. Department of Agriculture