African Squash and Chickpea Stew

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

Suggestions


Welcome to a culinary adventure that transports you to the heart of Africa with this delightful African Squash and Chickpea Stew! This vibrant dish is not only a feast for the eyes but also a nourishing option for those seeking vegetarian, vegan, gluten-free, and dairy-free meals. Packed with wholesome ingredients, this stew is a perfect blend of flavors and textures that will tantalize your taste buds.

Imagine the warm aroma of sautéed onions mingling with the earthy spices of coriander, cumin, and cinnamon, creating a fragrant base that sets the stage for the star of the show: butternut squash. This hearty vegetable adds a natural sweetness and creamy texture, while chickpeas provide a protein boost, making this stew both satisfying and nutritious.

With the addition of tender okra and a sprinkle of fresh cilantro and toasted pumpkin seeds, each bowl is a celebration of color and flavor. Ready in just 45 minutes, this stew is perfect for a cozy weeknight dinner or as a stunning starter for your next gathering. Whether you’re looking for a comforting soup, a light antipasti, or a healthy snack, this African Squash and Chickpea Stew is sure to impress. Dive into this delicious recipe and enjoy a taste of Africa in your own kitchen!

Ingredients

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

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%