Sausage, Chickpea and Sweet Potato Stew Recipe

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Ingredients:

Serving

2 tsp oil
1 diced onion
2 minced garlic cloves
1/2 lb reduced-fat italian sausage, casings removed
1 (28 oz) can crushed tomatoes
4 cups chicken broth
1 sweet potato, peeled and diced into 1/2 inch chunks
1 tsp ground cumin
1 tsp fennel seed
1 small buttercup squash, peeled seeded diced
1 (15 oz) can chickpeas, drained and rinsed
salt and pepper

Directions:

Heat oil in large soup pot over medium-high heat. When hot but not smoking, add onion and garlic. Cook, uncovered, stirring every now and then, until onion is completely softened, one to two minutes. Add sausage and cook, breaking it apart with a spatula or spoon, until cooked through.
Add tomatoes, broth, sweet potatoes, cumin, and fennel. Bring to a boil, reduce to simmer and cook until sweet potatoes are almost done, about 10 minutes. Add squash and chickpeas and cook, uncovered, for 15-25 minutes more, until squash is fork-tender. Taste, adjust seasonings with salt and pepper and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	142.35 Kcal (596 kJ)
Calories from fat	90.77 Kcal
		% Daily Value*
Total Fat	10.09g	16%
Cholesterol	21.54mg	7%
Sodium	659.71mg	27%
Potassium	266.73mg	6%
Total Carbs	6.33g	2%
Sugars	1.35g	5%
Dietary Fiber	0.98g	4%
Protein	4.88g	10%
Vitamin C	10.7mg	18%
Vitamin A	0.2mg	5%
Iron	0.8mg	4%
Calcium	29.7mg	3%

Amount Per 100 g
Calories	76.82 Kcal (322 kJ)
Calories from fat	48.98 Kcal
		% Daily Value*
Total Fat	5.44g	16%
Cholesterol	11.62mg	7%
Sodium	355.99mg	27%
Potassium	143.93mg	6%
Total Carbs	3.41g	2%
Sugars	0.73g	5%
Dietary Fiber	0.53g	4%
Protein	2.63g	10%
Vitamin C	5.8mg	18%
Vitamin A	0.1mg	5%
Iron	0.4mg	4%
Calcium	16mg	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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