Bratwurst and Butternut Squash Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
92%
Bratwurst and Butternut Squash Stew
110 min.
8
111kcal

Suggestions


Warm up your kitchen and your taste buds with this delightful Bratwurst and Butternut Squash Stew! Perfect for those chilly evenings, this hearty dish combines the rich flavors of savory bratwurst with the sweet, nutty essence of butternut squash. Not only is it a feast for the senses, but it also boasts an impressive health score of 92, making it a guilt-free indulgence.

This stew is a versatile option for any meal, whether you're looking for a comforting soup, a flavorful starter, or a satisfying snack. With its vibrant colors and wholesome ingredients, it’s sure to impress both family and friends. Plus, it caters to a variety of dietary preferences, being vegetarian, vegan, gluten-free, and dairy-free, ensuring everyone can enjoy a bowl of this deliciousness.

In just 110 minutes, you can create a dish that serves eight, making it ideal for gatherings or meal prep for the week ahead. The combination of tender vegetables, aromatic spices, and the heartiness of bratwurst creates a symphony of flavors that will leave you craving more. So, roll up your sleeves and get ready to savor a bowl of this nutritious and comforting stew that’s as healthy as it is delicious!

Ingredients

  • ounces baby spinach 
  • servings pepper black freshly ground
  • pound butternut squash 
  • 28 ounce canned tomatoes diced canned
  • 0.8 teaspoon caraway seeds 
  • medium garlic clove thinly sliced
  • servings kosher salt 
  • tablespoon olive oil 
  • 10 ounces potatoes - remove skin red
  • cups water 
  • medium onion yellow

Equipment

  • frying pan
  • sauce pan
  • dutch oven
  • peeler

Directions

  1. Prepare the squash: Peel off the skin with a vegetable peeler. Trim the top and bottom.
  2. Cut the neck from the bulb of the squash. Halve each piece lengthwise and scrape out the seeds.
  3. Cut the squash into 1-inch cubes and set aside.
  4. Heat the oil in a large saucepan or Dutch oven over medium heat. When it shimmers, add the sausage and cook, turning occasionally, until well browned all over, about 15 to 20 minutes.
  5. Remove to a plate and set aside.Return the pan to medium heat, add the onion and garlic, and season with salt and pepper. Cook, stirring occasionally, until golden brown, about 10 minutes.
  6. Add the squash and potatoes and cook until the potatoes are just starting to brown, about 5 minutes. Stir in the caraway and cook until fragrant, about 30 seconds.
  7. Add the tomatoes, their juices, and water and bring to a boil. Reduce the heat to low and simmer until the vegetables are fork tender, about 45 minutes to 1 hour. Slice the reserved sausage into 1/2-inch rounds and add it to the pan along with the spinach. Cook until the sausage is heated through and the spinach is wilted, about 2 minutes.

Nutrition Facts

Calories111kcal
Protein12.12%
Fat16.43%
Carbs71.45%

Properties

Glycemic Index
19.88
Glycemic Load
2.57
Inflammation Score
-10
Nutrition Score
20.718260827272%

Flavonoids

Luteolin
0.16mg
Isorhamnetin
0.69mg
Kaempferol
1.45mg
Myricetin
0.1mg
Quercetin
3.89mg

Nutrients percent of daily need

Calories:111.04kcal
5.55%
Fat:2.27g
3.49%
Saturated Fat:0.33g
2.05%
Carbohydrates:22.21g
7.4%
Net Carbohydrates:17.75g
6.46%
Sugar:6.76g
7.51%
Cholesterol:0mg
0%
Sodium:355.54mg
15.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.77g
7.53%
Vitamin A:8238.31IU
164.77%
Vitamin K:110.9µg
105.62%
Vitamin C:31.58mg
38.28%
Manganese:0.6mg
29.77%
Potassium:800.2mg
22.86%
Folate:78.53µg
19.63%
Vitamin B6:0.37mg
18.7%
Vitamin E:2.75mg
18.36%
Fiber:4.45g
17.8%
Magnesium:67.01mg
16.75%
Copper:0.32mg
16.24%
Iron:2.63mg
14.6%
Vitamin B1:0.19mg
12.44%
Vitamin B3:2.49mg
12.44%
Calcium:95.96mg
9.6%
Phosphorus:90mg
9%
Vitamin B2:0.12mg
7.08%
Vitamin B5:0.64mg
6.43%
Zinc:0.64mg
4.29%
Selenium:1.58µg
2.25%
Source:Chow