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Butternut Squash and Chickpea Stew With Couscous Recipe

Butternut Squash and Chickpea Stew With Couscous Recipe

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Butternut Squash and Chickpea Stew With Couscous

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Ingredients:

Serving

2 tbsp olive oil
1 medium carrot, diced
1 small onion, diced
1/2 red bell pepper, chopped
1 tbsp whole cumin seed
1 bay leaf, crumbled
2 (16 oz) cans chickpeas, rinsed and drained
1 (32 oz) container butternut squash soup
1 1/2 cups couscous

Directions:

Heat oil in saucepan. Saute' carrots,onion and red bell pepper until softened. Stir in cumin seeds and bay leaf.
Puree 3/4 cup of chickpeas and 3/4 cup butternut squash soup in blender until smooth.
Add to carrot/onion/pepper mixture. Add the remainder chickpeas and soup. Simmer 15 to 20 minutes. Season with salt and pepper.
Meanwhile, place couscous in heat-proof bowl and stir in 1 1/2 cups boiling water.
Cover, and let stand 3 to 5 minutes, or until all liquid is absorbed. Fluff with fork.
Divide couscous among 6 bowls . Ladle chickpea stew around couscous in each bowl.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	237.12 Kcal (993 kJ)
Calories from fat	50.02 Kcal
		% Daily Value*
Total Fat	5.56g	9%
Sodium	42.21mg	2%
Potassium	160.53mg	3%
Total Carbs	38.87g	13%
Sugars	1.37g	5%
Dietary Fiber	2.94g	12%
Protein	6.68g	13%
Vitamin C	11.4mg	19%
Vitamin A	0.3mg	12%
Iron	5.4mg	30%
Calcium	30.5mg	3%

Amount Per 100 g
Calories	243.74 Kcal (1020 kJ)
Calories from fat	51.41 Kcal
		% Daily Value*
Total Fat	5.71g	9%
Sodium	43.39mg	2%
Potassium	165.01mg	3%
Total Carbs	39.96g	13%
Sugars	1.4g	5%
Dietary Fiber	3.02g	12%
Protein	6.87g	13%
Vitamin C	11.7mg	19%
Vitamin A	0.4mg	12%
Iron	5.5mg	30%
Calcium	31.3mg	3%

* 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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