Squash and Chickpea Moroccan Stew

Vegetarian
Health score
21%
Squash and Chickpea Moroccan Stew
32 min.
8
300kcal

Suggestions

Ingredients

  • pound butternut squash 
  • 14 ounce canned tomatoes diced with juices canned
  • cups chickpeas cooked drained
  • stick cinnamon 3-inch
  • servings couscous steamed for serving
  • servings cilantro leaves fresh roughly chopped for garnish
  • medium cloves garlic thinly sliced
  • teaspoons ground cumin 
  • tablespoon olive oil 
  • cup brined olives green recommend: Cerignola
  • servings yogurt plain for garnish
  • 0.5  simple preserved lemons finely chopped
  • 0.8 pound potatoes red
  • pinch saffron threads 
  • servings salt and pepper black freshly ground
  • servings slivered almonds toasted for garnish
  • tablespoon butter unsalted
  • cups vegetable broth low-sodium
  • medium onion yellow

Equipment

  • sauce pan
  • dutch oven

Directions

  1. Heat butter and olive oil in a 3- to 4-quart Dutch oven or heavy-bottomed saucepan with a tight fitting lid over medium heat. When oil shimmers, add onion, garlic, cumin, and cinnamon, and season with salt and freshly ground black pepper. Cook, stirring occasionally, until spices are aromatic and onions are soft and translucent, about 5 minutes.
  2. Add squash and potatoes, season with salt and freshly ground black pepper, stir to coat, and cook until just tender, about 3 minutes.
  3. Add broth, chickpeas, tomatoes and their juices, and saffron, if using. Bring mixture to a boil then reduce heat to low. Cover and simmer until squash is fork tender, about 10 minutes.
  4. Remove from heat and stir in preserved lemon and olives.
  5. Serve over couscous garnished with cilantro, almonds, and yogurt.

Nutrition Facts

Calories300kcal
Protein12.61%
Fat22.66%
Carbs64.73%

Properties

Glycemic Index
44.84
Glycemic Load
14.71
Inflammation Score
-10
Nutrition Score
20.860869326669%

Flavonoids

Cyanidin
0.02mg
Catechin
0.01mg
Epigallocatechin
0.03mg
Epicatechin
0.01mg
Luteolin
0.1mg
Isorhamnetin
0.72mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
3.15mg

Nutrients percent of daily need

Calories:299.96kcal
15%
Fat:7.87g
12.1%
Saturated Fat:1.74g
10.87%
Carbohydrates:50.57g
16.86%
Net Carbohydrates:42.04g
15.29%
Sugar:7.08g
7.87%
Cholesterol:3.89mg
1.3%
Sodium:347.92mg
15.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.85g
19.69%
Vitamin A:6274.25IU
125.48%
Manganese:0.93mg
46.37%
Selenium:24.46µg
34.94%
Fiber:8.53g
34.12%
Folate:115.59µg
28.9%
Vitamin C:22.24mg
26.96%
Potassium:758.55mg
21.67%
Copper:0.41mg
20.66%
Vitamin E:2.91mg
19.42%
Iron:3.4mg
18.89%
Vitamin B6:0.38mg
18.82%
Magnesium:73.28mg
18.32%
Phosphorus:162.81mg
16.28%
Vitamin B1:0.24mg
16.27%
Vitamin B3:2.9mg
14.49%
Calcium:103.25mg
10.33%
Vitamin B5:0.94mg
9.36%
Zinc:1.31mg
8.74%
Vitamin K:8.34µg
7.94%
Vitamin B2:0.12mg
7.03%