Butternut Squash Ragout

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
78%
Butternut Squash Ragout
45 min.
6
292kcal

Suggestions

Ingredients

  • 1.5 pounds acorn squash cubed peeled
  • 0.3 cup almonds toasted chopped
  • cup chickpeas canned drained (garbanzo beans)
  • cups carrots sliced
  • cup celery root peeled chopped
  • cups couscous cooked
  • teaspoon curry powder 
  • 0.5 cup apricots dried chopped
  • servings parsley fresh chopped
  •  garlic cloves minced
  • teaspoons olive oil 
  • cups onion chopped
  • cup no-salt-added tomato juice 
  • cup vegetable broth canned

Equipment

  • sauce pan

Directions

  1. Heat oil in a large nonstick saucepan over medium heat.
  2. Add onion and next 5 ingredients (onion through garlic), and saut 2 minutes.
  3. Add chickpeas, broth, and tomato juice, and bring to a boil. Reduce heat, and simmer, uncovered, 30 minutes or until tender. Top with apricots and almonds, and sprinkle with parsley.
  4. Serve over couscous.

Nutrition Facts

Calories292kcal
Protein11.33%
Fat15.92%
Carbs72.75%

Properties

Glycemic Index
66.82
Glycemic Load
18.17
Inflammation Score
-10
Nutrition Score
25.646087065987%

Flavonoids

Cyanidin
0.15mg
Catechin
0.08mg
Epigallocatechin
0.15mg
Epicatechin
0.04mg
Eriodictyol
0.01mg
Naringenin
0.03mg
Apigenin
9.25mg
Luteolin
0.1mg
Isorhamnetin
2.83mg
Kaempferol
0.56mg
Myricetin
0.66mg
Quercetin
11.5mg

Nutrients percent of daily need

Calories:292.33kcal
14.62%
Fat:5.47g
8.42%
Saturated Fat:0.59g
3.68%
Carbohydrates:56.26g
18.75%
Net Carbohydrates:47.72g
17.35%
Sugar:12.65g
14.06%
Cholesterol:0mg
0%
Sodium:305.36mg
13.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.76g
17.53%
Vitamin A:8545.73IU
170.91%
Vitamin K:84.6µg
80.57%
Manganese:0.88mg
43.86%
Vitamin C:34.24mg
41.5%
Selenium:24µg
34.29%
Fiber:8.53g
34.13%
Potassium:1064.19mg
30.41%
Vitamin B6:0.6mg
29.91%
Magnesium:92.71mg
23.18%
Vitamin B1:0.32mg
21.45%
Vitamin E:2.91mg
19.39%
Folate:76.63µg
19.16%
Phosphorus:188.91mg
18.89%
Copper:0.34mg
17.04%
Iron:2.9mg
16.14%
Vitamin B3:3.1mg
15.52%
Vitamin B5:1.31mg
13.07%
Calcium:125.77mg
12.58%
Vitamin B2:0.19mg
10.93%
Zinc:1.18mg
7.84%
Source:My Recipes