Peanut-Squash Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
83%
Peanut-Squash Stew
60 min.
4
897kcal

Suggestions


Welcome to a delightful culinary adventure with our Peanut-Squash Stew! This vibrant dish is not only a feast for the eyes but also a wholesome meal that caters to a variety of dietary preferences. Whether you're a dedicated vegetarian, a vegan enthusiast, or simply someone looking to enjoy a healthy and hearty meal, this stew is sure to impress.

Imagine the rich, nutty flavor of smooth peanut butter harmonizing with the sweetness of acorn squash and the earthiness of black-eyed peas. Each spoonful is a comforting embrace, perfect for lunch or dinner. The combination of spices, including fresh ginger and ground cumin, adds a warm depth that elevates this dish to a new level of deliciousness.

Not only is this stew incredibly tasty, but it also boasts a remarkable health score of 83, making it a guilt-free indulgence. Packed with nutrients and bursting with flavor, it’s a great way to nourish your body while satisfying your taste buds. Plus, it’s gluten-free and dairy-free, ensuring that everyone can enjoy it without worry.

Ready in just 60 minutes, this Peanut-Squash Stew is perfect for busy weeknights or leisurely weekend meals. Serve it over a bed of fluffy brown rice, and sprinkle with crunchy roasted peanuts for an added texture that will leave you craving more. Dive into this wholesome dish and experience the delightful fusion of flavors that will warm your heart and soul!

Ingredients

  • medium acorn squash 1-inch-thick peeled seeded cut into crescents
  • cup brown rice 
  • tablespoons brown sugar 
  • 32 ounce blackeyed peas rinsed canned
  • tablespoon ginger fresh grated
  • cloves garlic finely chopped
  • teaspoon ground cumin 
  • teaspoons kosher salt 
  • tablespoons vegetable oil; peanut oil preferred 
  • tablespoons roasted peanuts chopped
  • small serrano chiles green finely chopped
  • 0.5 cup creamy peanut butter 
  • 2.5 cups tomato purée canned
  • cups vegetable stock 
  • cups onion yellow finely chopped

Equipment

  • frying pan
  • sauce pan

Directions

  1. Prepare the rice according to the label directions.
  2. Heat the oil in a skillet over medium heat.
  3. Add the onions and cook about 15 minutes.
  4. Add the ginger, chili, garlic, salt, and cumin. Cook 5 minutes more, stirring occasionally.
  5. Add the broth, tomato puree, peanut butter, acorn squash, and sugar. Cook over medium heat, covered, until the squash is tender, about 30 minutes.
  6. Add the black-eyed peas and heat through.
  7. Transfer half the stew to a small saucepan and add the chicken (if using).
  8. Sprinkle with the peanuts and serve with the rice.

Nutrition Facts

Calories897kcal
Protein14.68%
Fat27.85%
Carbs57.47%

Properties

Glycemic Index
58.94
Glycemic Load
37.62
Inflammation Score
-10
Nutrition Score
48.16826086459%

Flavonoids

Apigenin
0.01mg
Luteolin
0.08mg
Isorhamnetin
4.01mg
Kaempferol
0.66mg
Myricetin
0.06mg
Quercetin
23.27mg

Nutrients percent of daily need

Calories:897.38kcal
44.87%
Fat:29.08g
44.74%
Saturated Fat:5.5g
34.4%
Carbohydrates:135g
45%
Net Carbohydrates:110.38g
40.14%
Sugar:30.11g
33.46%
Cholesterol:0mg
0%
Sodium:2329.28mg
101.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.49g
68.98%
Manganese:4.07mg
203.68%
Folate:567.52µg
141.88%
Fiber:24.63g
98.51%
Magnesium:335.22mg
83.8%
Copper:1.5mg
74.99%
Phosphorus:742.74mg
74.27%
Iron:11.5mg
63.91%
Potassium:2226.06mg
63.6%
Vitamin B1:0.95mg
63.48%
Vitamin B3:11.53mg
57.67%
Vitamin B6:1.14mg
56.79%
Vitamin E:7.95mg
52.98%
Vitamin C:37.54mg
45.5%
Zinc:5.74mg
38.24%
Vitamin A:1787.34IU
35.75%
Vitamin B5:3.33mg
33.31%
Vitamin B2:0.38mg
22.37%
Calcium:189.21mg
18.92%
Selenium:9.89µg
14.13%
Vitamin K:10.13µg
9.65%
Source:My Recipes