Slow-Cooker Squash Stew

Gluten Free
Very Healthy
Health score
100%
Slow-Cooker Squash Stew
510 min.
4
453kcal

Suggestions

Ingredients

  • pound butternut squash peeled cut into large pieces
  • servings crusty bread and/or lemon wedges for serving
  • 1.5 cups chickpeas dried rinsed
  • cloves garlic sliced
  • servings kosher salt and pepper freshly ground
  • tablespoons olive oil extra-virgin
  • medium onion thinly sliced
  • piece parmesan cheese rind grated for topping
  • 0.3 teaspoon pepper flakes red
  • bunch swiss chard separated roughly chopped
  • tablespoons tomato paste 

Equipment

  • bowl
  • frying pan
  • ladle
  • slow cooker

Directions

  1. Heat the olive oil in a large skillet over medium-high heat.
  2. Add the onion and garlic and cook until soft and golden brown, 4 to 5 minutes. Stir in the tomato paste and red pepper flakes and cook 1 minute. Stir in 1/2 cup water, scraping up any browned bits.
  3. Transfer the contents of the skillet to a 6-quart slow cooker.
  4. Add the chickpeas, squash, chard stems (not the leaves), the parmesan rind, if using, 2 teaspoons salt and 7 cups water to the slow cooker. Stir, then cover and cook on low, 8 hours.
  5. Just before serving, lift the lid and stir in the chard leaves; cover and continue cooking 10 more minutes. Season with salt and pepper, and stir to slightly break up the squash. Discard the Parmesan rind, if used. Ladle the stew into bowls; top with the grated parmesan, if desired, and serve with bread and/or lemon wedges.
  6. Photograph by Antonis Achilleos

Nutrition Facts

Calories453kcal
Protein14.99%
Fat29.25%
Carbs55.76%

Properties

Glycemic Index
51.75
Glycemic Load
8.42
Inflammation Score
-10
Nutrition Score
41.593478350455%

Flavonoids

Catechin
1.13mg
Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
1.38mg
Kaempferol
4.53mg
Myricetin
2.36mg
Quercetin
7.27mg

Nutrients percent of daily need

Calories:452.52kcal
22.63%
Fat:15.45g
23.77%
Saturated Fat:2.03g
12.69%
Carbohydrates:66.29g
22.1%
Net Carbohydrates:48.87g
17.77%
Sugar:13.54g
15.04%
Cholesterol:0.17mg
0.06%
Sodium:446.92mg
19.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.82g
35.64%
Vitamin K:638µg
607.62%
Vitamin A:16853.39IU
337.07%
Folate:465.26µg
116.31%
Manganese:2.24mg
112.21%
Fiber:17.42g
69.67%
Vitamin C:54.1mg
65.58%
Magnesium:192.42mg
48.11%
Copper:0.9mg
44.87%
Potassium:1471.14mg
42.03%
Iron:7.24mg
40.2%
Vitamin E:5.58mg
37.19%
Phosphorus:365.6mg
36.56%
Vitamin B6:0.72mg
36.13%
Vitamin B1:0.52mg
34.83%
Zinc:3.14mg
20.94%
Calcium:187.21mg
18.72%
Vitamin B5:1.83mg
18.32%
Vitamin B2:0.27mg
16.04%
Vitamin B3:3.12mg
15.61%
Selenium:8.25µg
11.79%