Chickpea and Butternut Squash Stew
Chickpea and Butternut Squash Stew
  • prep: 30 min
  • cook: 0 hr
  • total: 30 min
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  • servings:
  • Summary

    Cooking your own chickpeas heightens the flavor of this dish. Cooking 3/4 cup of dried beans will yield enough for the stew. If you use canned, be sure to drain and rinse them.

    Ingredients

    • 1 medium butternut squash, cut into 1 1/2-inch irregularly shaped pieces (about 6 cups)
    • 3 tablespoons extra-virgin olive oil
    • Sea salt
    • Freshly ground black pepper
    • 2 medium onions, chopped (about 2 1/2 cups)
    • 8 large cloves garlic, finely chopped
    • 1/4 cup finely chopped flat-leaf parsley stems
    • 1 1/2 teaspoons ground cumin
    • 1 teaspoon paprika
    • 3 medium carrots, cut into 3/4-inch cubes or irregular shapes
    • 2 1/2 cups cooked chickpeas (either from dry beans or from two 15-ounce cans)
    • 1 can crushed tomatoes (28 ounces)
    • 4 teaspoons Harissa, or more to taste
    • 1/2 cup flat-leaf parsley leaves, roughly chopped

    Instructions

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    Nutritional Info
    • Servings Per Recipe: 8
    • Amount Per Serving
    • Calories: 258 % Daily Value *
    • Total Fat: 8 g 11.9%
    • Saturated Fat: 1 g 5.74%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 429 mg 17.87%
    • Calcium: 199 mg 19.89%
    • Potassium: 1077 mg 30.78%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 28.06%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 45 g %
    • Dietary Fiber: 12 g 47.54%
    • Sugar: 9 g
    • Protein: g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 260.89%
    • Vitamin C 71.45%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit1
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables3
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq