African Squash and Chick Pea Stew

Enjoy this hearty stew for dinner made using squash and chick peas - perfect for African cuisine.

  • Prep Time 30 min
  • Total Time 45 min
  • Servings 4

Ingredients

4
teaspoons olive oil
2
large onions, chopped (2 cups)
1
teaspoon ground coriander
1 1/2
teaspoons ground cumin
1/2
teaspoon ground cinnamon
1/2
teaspoon ground turmeric
1/4
teaspoon salt
1/4
teaspoon ground red pepper (cayenne)
2
cups butternut squash, peeled, seeded, cut into 1-inch cubes
2
cups vegetable broth
1
can (14 1/2 oz) low-sodium diced tomatoes, undrained
1
can (15 oz) chickpeas (garbanzo beans), drained, rinsed
1 1/2
cups thinly sliced okra
1/2
cup chopped fresh cilantro leaves
1/3
cup raw unsalted hulled pumpkin seeds (pepitas), toasted*
  • 1 In 5-quart Dutch oven or saucepan, heat 3 teaspoons of the oil over medium heat. Add onions to oil; cook 10 minutes, stirring occasionally, until golden brown. Add all spices; stir until onions are well coated. Cook about 3 minutes, stirring frequently, until glazed and deep golden brown. Stir in squash; coat well with seasoned mixture. Stir in broth, tomatoes and chickpeas. Heat soup to boiling; reduce heat. Cover and simmer about 15 minutes or until squash is tender.
  • 2 Meanwhile, in 8-inch skillet, heat remaining 1 teaspoon oil over medium-high heat; add okra to oil. Cook 3 to 5 minutes, stirring frequently, until tender and edges are golden brown; stir into stew.
  • 3 Divide stew evenly among 4 bowls. For each serving, top stew with 2 tablespoons chopped cilantro and generous 1 tablespoon pumpkin seeds.

Expert Tips

*To toast pumpkin seeds, in 8-inch skillet, heat pumpkin seeds over medium heat 3 to 5 minutes, stirring occasionally, until seeds are light brown. (Watch carefully; they can burn quickly.)

Boost your fiber with beans. Filled with many other important nutrients, beans are an excellent source of fiber that's so important for good blood glucose management and to keep your digestive system moving. — Diane Reader, Dietitian.

Okra is a common vegetable found in African cuisine available in grocery stores year-round and it's a great thickener. For the best texture and flavor, saute it as we do in this recipe before adding to the stew. Choose fresh okra that is dry and firm.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
390
(
Calories from Fat
110),
% Daily Value
Total Fat
13g
13%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
650mg
650%;
Total Carbohydrate
54g
54%
(Dietary Fiber
12g
12%
  Sugars
11g
11%
),
Protein
15g
15%
;
% Daily Value*:
Vitamin A
150%;
Vitamin C
30%;
Calcium
20%;
Iron
35%;
Exchanges:
2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 3 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 2 1/2 Fat;
Carbohydrate Choices:
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.