Curried Squash and Chickpea Stew

This fiber-rich stew combines antioxidant-packed butternut squash with plant-based protein from chickpeas, seasoned with anti-inflammatory spices like curry and cinnamon.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 tablespoon vegetable oil · 106 kcal in the whole recipe
• 1 yellow onion, peeled and chopped · 22 kcal in the whole recipe
• 2 cloves garlic, peeled and minced · 7 kcal in the whole recipe
• 1 celery stalk, chopped · 3 kcal in the whole recipe
• 1/2 teaspoon ground cinnamon · 3 kcal in the whole recipe
• 1 large zucchini, sliced · 44 kcal in the whole recipe
• 2 tablespoons curry powder · 33 kcal in the whole recipe
• 3 cups butternut squash, cubed · 172 kcal in the whole recipe
• 1 can (14.5 ounces) low-sodium diced tomatoes, with liquid · 151 kcal in the whole recipe
• 1 can (15.5 ounces) low-sodium chickpeas, drained and rinsed · 420 kcal in the whole recipe

Method

1. Heat the vegetable oil in a large pot over medium heat.

   

2. Add the chopped onion, garlic, and celery. Cook for about 10 minutes until the vegetables are tender and fragrant.

   

3. Stir in the sliced zucchini, curry powder, and cinnamon. Cook for another 10 minutes, stirring occasionally to coat the zucchini.

   

4. Add the butternut squash, diced tomatoes with their liquid, and drained chickpeas. Cover and simmer for about 10 minutes until all the vegetables are tender.

   

5. Serve warm, optionally over cooked brown rice.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.