Spiced Butternut Squash Stew W/ Couscous

Vegetarian
Dairy Free
Very Healthy
Health score
100%
Spiced Butternut Squash Stew W/ Couscous
55 min.
4
616kcal

Suggestions

This spiced butternut squash stew with couscous is a hearty and flavorful dish that's perfect for a cozy night in. The stew is packed with nutritious ingredients like butternut squash, chickpeas, and spinach, and is seasoned with a blend of warm spices, including cinnamon, cumin, and coriander. The result is a dish that's both comforting and healthy, with a unique blend of flavors that will tantalize your taste buds. The couscous adds a nice texture and bulk to the dish, making it a satisfying meal. Toasted sliced almonds add a nice crunch and a boost of flavor. This recipe is not only delicious but also very healthy and vegetarian-friendly. It's a great option if you're looking for a meatless meal that doesn't compromise on taste or nutrition. The best part? It's ready in under an hour, so you can enjoy a flavorful and hearty stew without spending hours in the kitchen. Whether you're looking for a comforting meal or a healthy option, this spiced butternut squash stew with couscous is sure to hit the spot. So, if you're ready to try something new and exciting, this recipe is definitely worth a try!

Ingredients

  • 0.3 cup almonds toasted sliced
  • small butternut squash peeled cut into 1-inch pieces ( 2 pounds)
  • 16 ounce garbanzo beans drained and rinsed canned
  • 1.5 cups chicken broth low sodium canned
  • cups chicken broth low sodium canned
  •  cinnamon sticks 
  • cup couscous 
  • tablespoons olive oil extra virgin 
  •  garlic clove smashed
  • 0.5 cup golden raisins 
  • teaspoon ground coriander 
  • teaspoon ground cumin 
  • servings pepper fresh black
  • 0.5  juice of lemon 
  • 0.5 teaspoon kosher salt 
  • slice lemon zest (1 inch)
  • medium onion chopped
  •  plum tomatoes canned crushed
  • 0.3 teaspoon pepper red crushed
  • ounces pkt spinach chopped

Equipment

  • bowl
  • sauce pan

Directions

  1. Heat the oil in a medium saucepan over medium heat.
  2. Add the onion and cook, stirring occasionally, until soft and golden, about 10 minutes.
  3. Add the garlic, tomatoes, and spices and cook until the cinnamon stick unfurls and the tomatoes are cooked down, about 3 minutes.
  4. Add the squash, chickpeas, broth, lemon zest, and raisins and bring to a simmer.Cook, partially covered, until the squash is fork tender, about 25 minutes.Stir in the spinach and cook until wilted, about 3 minutes.
  5. Add the lemon juice and season, to taste.Meanwhile, make the couscous.Bring the broth to a boil with the salt and pepper in a small saucepan.Stir in the couscous, pull the saucepan off the heat, cover, and set aside until the water has been absorbed and the couscous is plump, about 5 minutes.Fluff the couscous with a fork and mound it in 4 soup bowls.Spoon some butternut squash stew over each portion, top with almonds, and serve.

Nutrition Facts

Calories616kcal
Protein13.86%
Fat25.26%
Carbs60.88%

Properties

Glycemic Index
85.25
Glycemic Load
34.25
Inflammation Score
-10
Nutrition Score
42.204348025115%

Flavonoids

Cyanidin
0.14mg
Catechin
0.07mg
Epigallocatechin
0.15mg
Epicatechin
0.03mg
Eriodictyol
0.2mg
Hesperetin
0.54mg
Naringenin
0.71mg
Apigenin
0.01mg
Luteolin
0.28mg
Isorhamnetin
1.53mg
Kaempferol
3.04mg
Myricetin
0.29mg
Quercetin
8.04mg

Nutrients percent of daily need

Calories:616.43kcal
30.82%
Fat:18.33g
28.19%
Saturated Fat:2.58g
16.09%
Carbohydrates:99.39g
33.13%
Net Carbohydrates:83.8g
30.47%
Sugar:19.38g
21.53%
Cholesterol:0mg
0%
Sodium:737.2mg
32.05%
Alcohol:0g
100%
Protein:22.62g
45.25%
Vitamin A:24093.57IU
481.87%
Vitamin K:188.27µg
179.3%
Manganese:2.52mg
126.15%
Vitamin C:67.46mg
81.76%
Fiber:15.59g
62.36%
Vitamin B6:1.18mg
58.93%
Potassium:1795.34mg
51.3%
Vitamin E:7.03mg
46.84%
Magnesium:184.09mg
46.02%
Folate:179.63µg
44.91%
Vitamin B3:8.88mg
44.41%
Phosphorus:411.33mg
41.13%
Copper:0.81mg
40.5%
Iron:6.16mg
34.23%
Vitamin B1:0.39mg
26.18%
Calcium:249.21mg
24.92%
Vitamin B2:0.37mg
21.66%
Vitamin B5:1.84mg
18.43%
Zinc:2.42mg
16.12%
Selenium:4.6µg
6.57%
Vitamin B12:0.27µg
4.43%
Source:Food.com
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