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Bengali Butternut Squash and Chickpeas Garbanzos Recipe

Bengali Butternut Squash and Chickpeas Garbanzos Recipe

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Bengali Butternut Squash and Chickpeas Garbanzos

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Ingredients:

Serving

1 -2 tbsp vegetable oil
1 bay leaf
1 tsp panch phoron, bengali five-spice
1 -2 dried mild red chili peppers
1 medium onion, chopped
1/4 tsp ground turmeric
2 tsp ground cumin
1 tsp ground coriander
salt , to taste
1 tsp sugar , adjust to taste
2 -3 tsp grated ginger
1 1/2 lbs medium butternut squash, peeled , seeds removed , flesh cut into cubes just bigger then the chickpeas
1 cup boiling water
15 oz canned chickpeas or 15 oz garbanzos beans, drained and rinsed well
2 tsp ground garam masala
1 tsp ground fennel seed

Directions:

Heat the oil in a large non-stick pan over a medium heat. Add bay leaf, panch phoran and chillies and fry for 1-2 minutes, stirring well to combine.
Add the onion, stir to coat in the spices, and fry for 4 minutes, or until softened and golden-brown.
Add the ground turmeric, cumin and coriander, the salt, sugar and ginger and stir well. Add a 1/2 of water, stir and cook for a further 1-2 minutes.
Add the butternut squash pieces and 1/2 - 1 cup boiling water. Bring the mixture to the boil, then reduce the heat to a simmer, cover the pan with a lid and simmer for 10-15 minutes, or until the butternut squash is tender.
Add the chickpeas, ground garam masala and fennel seeds and another splash of water if necessary to keep the mixture loose. Add more salt and sugar, if you like, to taste. Stir well and continue to cook for 1-2 minutes, or until warmed through. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	157.89 Kcal (661 kJ)
Calories from fat	51.79 Kcal
		% Daily Value*
Total Fat	5.75g	9%
Sodium	179.12mg	7%
Potassium	267.95mg	6%
Total Carbs	23.33g	8%
Sugars	1.88g	8%
Dietary Fiber	1.33g	5%
Protein	5.72g	11%
Vitamin C	9.5mg	16%
Vitamin A	0.4mg	12%
Iron	1.7mg	9%
Calcium	69.1mg	7%

Amount Per 100 g
Calories	74.92 Kcal (314 kJ)
Calories from fat	24.58 Kcal
		% Daily Value*
Total Fat	2.73g	9%
Sodium	85mg	7%
Potassium	127.15mg	6%
Total Carbs	11.07g	8%
Sugars	0.89g	8%
Dietary Fiber	0.63g	5%
Protein	2.72g	11%
Vitamin C	4.5mg	16%
Vitamin A	0.2mg	12%
Iron	0.8mg	9%
Calcium	32.8mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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