Spiced Butternut Squash Stew Recipe

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Ingredients:

Serving

1/4 cup extra virgin olive oil
1 medium chopped onion
3 garlic cloves, minced
14 oz canned plum tomatoes with basil
1 cinnamon stick
1 tsp ground allspice
1 tsp crushed red pepper flakes
1 small butternut squash, peeled & cut into cubes
16 oz garbanzo beans or 16 oz chickpeas, drained and rinsed
3 cups low sodium chicken broth
1/2 cup golden raisin
4 cups baby spinach
1/2 lime

Directions:

In a medium saucepan, heat oil and add onion. Saute onion until soft and caramel colored. Add garlic, tomatoes, cinnamon, allspice, and crushed red pepper until tomatoes break down. Add butternut squash, garbanzos, broth, and raisins. Bring to a simmer and cook for about 25 minutes, or until the squash is tender. Add spinach, lime juice and season to taste.
Serving suggestions: top with sliced almonds, or serve on top of whole wheat couscous or basmati rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	471.56 Kcal (1974 kJ)
Calories from fat	140.74 Kcal
		% Daily Value*
Total Fat	15.64g	24%
Sodium	161.41mg	7%
Potassium	1297.8mg	28%
Total Carbs	69.56g	23%
Sugars	20.42g	82%
Dietary Fiber	16.24g	65%
Protein	19.69g	39%
Vitamin C	24mg	40%
Vitamin A	0.2mg	8%
Iron	6.4mg	36%
Calcium	155.9mg	16%

Amount Per 100 g
Calories	132.86 Kcal (556 kJ)
Calories from fat	39.65 Kcal
		% Daily Value*
Total Fat	4.41g	24%
Sodium	45.47mg	7%
Potassium	365.64mg	28%
Total Carbs	19.6g	23%
Sugars	5.75g	82%
Dietary Fiber	4.57g	65%
Protein	5.55g	39%
Vitamin C	6.8mg	40%
Vitamin A	0.1mg	8%
Iron	1.8mg	36%
Calcium	43.9mg	16%

* 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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