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Curried Squash Stew

Curried Squash Stew

100 Ratings
100 Ratings
Recipe Image
Curried Squash Stew
Makes: 4 Servings
Total Cost: $$$$
Cook Time: 35 minutes
Preparation Time: 20 minutes

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

  • 1 tablespoon vegetable oil
  • 1 yellow onion (peeled and chopped)
  • 2 cloves garlic (peeled and minced)
  • 1 celery stalk (including leaves, chopped)
  • 1/2 teaspoon ground cinnamon
  • 1 large zucchini (or 2 small)
  • 2 tablespoons curry powder
  • 3 cups 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)

Directions

  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. 

Notes

For additional flavor, add ½ cup raisins.

Nutrition Information

Serving Size: 1 1/2 cup servings
Nutrients Amount
Total Calories 234
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 167 mg
Carbohydrates 41 g
Dietary Fiber 9 g
Total Sugars 10 g
Added Sugars included 0 g
Protein 9 g
Vitamin D 0 mcg
Calcium 134 mg
Iron 4 mg
Potassium 713 mg
N/A - data is not available
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
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 3/4 cups
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