African Squash and Chick Pea Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
50%
African Squash and Chick Pea Stew
45 min.
4
280kcal

Suggestions


Welcome to a culinary journey that celebrates the vibrant flavors of Africa with this delightful African Squash and Chickpea Stew! Perfectly suited for those who embrace a vegetarian, vegan, gluten-free, and dairy-free lifestyle, this hearty stew is not only nourishing but also bursting with rich spices and textures that will tantalize your taste buds.

Imagine the sweet, nutty essence of butternut squash harmonizing with the earthy goodness of chickpeas, all simmered together in a fragrant broth infused with aromatic spices like cumin, coriander, and turmeric. Each spoonful offers a warm embrace, making it an ideal dish for cozy evenings or as a starter for a gathering with friends and family.

This stew is not just a meal; it’s a celebration of wholesome ingredients that come together in just 45 minutes, making it a perfect choice for busy weeknights. With only 280 calories per serving, you can indulge guilt-free while enjoying a dish that is as nutritious as it is delicious. Top it off with fresh cilantro and toasted pumpkin seeds for an added crunch and a burst of flavor.

Whether you’re looking for a comforting soup, a flavorful antipasti, or a satisfying snack, this African Squash and Chickpea Stew is sure to impress. Dive into this vibrant dish and let the flavors transport you to the heart of Africa!

Ingredients

  • cups butternut squash peeled seeded cut into 1-inch cubes
  • 15 oz garbanzo beans rinsed drained canned (garbanzo beans)
  • 14.5 oz canned tomatoes diced low-sodium undrained canned
  • 0.5 cup cilantro leaves fresh chopped
  • 0.5 teaspoon ground cinnamon 
  • teaspoon ground coriander 
  • 1.5 teaspoons ground cumin 
  • 0.3 teaspoon ground pepper red (cayenne)
  • 0.5 teaspoon turmeric 
  • 1.5 cups okra thinly sliced
  • teaspoons olive oil 
  • cups onion chopped
  • 0.3 teaspoon salt 
  • 0.3 cup pumpkin seeds raw unsalted hulled toasted (pepitas)
  • cups vegetable stock 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • dutch oven

Directions

  1. In 5-quart Dutch oven or saucepan, heat 3 teaspoons of the oil over medium heat.
  2. Add onions to oil; cook 10 minutes, stirring occasionally, until golden brown.
  3. 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.
  4. Heat soup to boiling; reduce heat. Cover and simmer about 15 minutes or until squash is tender.
  5. 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.
  6. Divide stew evenly among 4 bowls. For each serving, top stew with 2 tablespoons chopped cilantro and generous 1 tablespoon pumpkin seeds.

Nutrition Facts

Calories280kcal
Protein14.63%
Fat28.17%
Carbs57.2%

Properties

Glycemic Index
67.83
Glycemic Load
8.9
Inflammation Score
-10
Nutrition Score
28.276956620424%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
4.01mg
Kaempferol
0.52mg
Myricetin
0.02mg
Quercetin
25.16mg

Nutrients percent of daily need

Calories:280.02kcal
14%
Fat:9.51g
14.64%
Saturated Fat:1.36g
8.5%
Carbohydrates:43.47g
14.49%
Net Carbohydrates:32g
11.64%
Sugar:11.14g
12.38%
Cholesterol:0mg
0%
Sodium:1058.13mg
46.01%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.11g
22.23%
Vitamin A:8396.36IU
167.93%
Manganese:1.95mg
97.46%
Vitamin C:39.78mg
48.22%
Vitamin B6:0.96mg
48.16%
Fiber:11.47g
45.9%
Magnesium:139.75mg
34.94%
Potassium:1012.81mg
28.94%
Copper:0.56mg
28.18%
Iron:4.78mg
26.54%
Vitamin K:27.52µg
26.21%
Phosphorus:260.81mg
26.08%
Folate:101.19µg
25.3%
Vitamin E:3.23mg
21.52%
Vitamin B1:0.32mg
21.04%
Calcium:172.5mg
17.25%
Vitamin B3:3.06mg
15.31%
Zinc:1.97mg
13.16%
Vitamin B5:1.13mg
11.26%
Vitamin B2:0.14mg
8.51%
Selenium:4.47µg
6.39%