Skip to Content
Menu

African Squash and Chickpea Stew

  • Jump to Recipe
  • Save
By Betty Crocker Kitchens
Updated Dec 24, 2014
  • Save
  • Share
  • Jump to Recipe
Enjoy this hearty stew for dinner made using squash and chickpeas - perfect for African cuisine.

African Squash and Chickpea Stew

  • Prep Time 30 min
  • Total 45 min
  • Servings 4
  • Ingredients 15
  • Save
  • Share
  • Print
  • Keep Screen On

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*

Instructions

  • Step 
    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.
  • Step 
    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.
  • Step 
    3
    Divide stew evenly among 4 bowls. For each serving, top stew with 2 tablespoons chopped cilantro and generous 1 tablespoon pumpkin seeds.

Nutrition

390 Calories
13g Total Fat
15g Protein
54g Total Carbohydrate
11g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
390
Calories from Fat
110
Total Fat
13g
19%
Saturated Fat
2g
9%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
650mg
27%
Potassium
1030mg
29%
Total Carbohydrate
54g
18%
Dietary Fiber
12g
48%
Sugars
11g
Protein
15g
% Daily Value*:
Vitamin A
150%
150%
Vitamin C
30%
30%
Calcium
20%
20%
Iron
35%
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 Choice
3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

Tips from the Betty Crocker Kitchens

© 2024 ®/TM General Mills All Rights Reserved