Yellow Squash and Curry Stew

Vegetarian
Gluten Free
Health score
16%
Yellow Squash and Curry Stew
45 min.
4
217kcal

Suggestions


Welcome to a delightful culinary adventure with our Yellow Squash and Curry Stew! This vibrant, vegetarian dish is not only gluten-free but also packed with flavors that will tantalize your taste buds. Perfect for a cozy dinner or a light lunch, this stew brings together the earthy sweetness of yellow squash, the aromatic warmth of curry powder, and the freshness of herbs like basil and parsley.

In just 45 minutes, you can create a comforting bowl of goodness that serves four, making it an ideal choice for family gatherings or a casual get-together with friends. The combination of roasted vegetables and a creamy broth creates a satisfying texture that will leave you feeling nourished and content. Plus, with only 217 calories per serving, you can indulge without the guilt!

Whether you’re looking for a hearty soup, a flavorful starter, or a unique antipasti option, this stew fits the bill perfectly. The vibrant colors and enticing aromas will not only please your palate but also brighten up your dining table. So, roll up your sleeves and get ready to impress your loved ones with this easy-to-make, wholesome dish that celebrates the beauty of fresh ingredients and bold flavors!

Ingredients

  • 0.5 cup torn basil fresh
  • tablespoons butter 
  • cups chicken broth organic divided
  • teaspoons curry powder 
  • 0.3 cup flat-leaf parsley leaves fresh loosely packed
  •  garlic cloves thinly sliced
  • pt grape tomatoes 
  • 1.5 teaspoons kosher salt divided
  • tablespoon juice of lime fresh
  • tablespoons olive oil 
  • 0.3 teaspoon pepper dried red crushed
  • medium size onion sweet coarsely chopped
  • pounds baby squash yellow coarsely chopped

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk
  • blender

Directions

  1. Preheat oven to 45
  2. Toss together first 7 ingredients and 1 tsp. salt. Arrange in a single layer in a 15- x 10-inch jelly-roll pan.
  3. Bake at 450 for 30 to 35 minutes or until vegetables are tender and lightly browned, stirring halfway through.
  4. Remove from oven; process 2 cups squash mixture and 1 cup broth in a blender or food processor until smooth. Divide remaining squash mixture among 4 shallow soup bowls.
  5. Stir together vegetable puree and remaining 2 cups broth in a 3-qt. saucepan; bring to a boil over medium heat, stirring occasionally.
  6. Remove from heat; whisk in butter, lime juice, and remaining 1/2 tsp. salt.
  7. Spoon broth mixture over squash mixture in bowls.
  8. Sprinkle with fresh herbs, and serve immediately.

Nutrition Facts

Calories217kcal
Protein10.44%
Fat53.45%
Carbs36.11%

Properties

Glycemic Index
64.25
Glycemic Load
3.12
Inflammation Score
-9
Nutrition Score
23.124782678874%

Flavonoids

Epigallocatechin 3-gallate
0.07mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.82mg
Apigenin
8.09mg
Luteolin
0.06mg
Kaempferol
1.11mg
Myricetin
1.69mg
Quercetin
12.77mg

Nutrients percent of daily need

Calories:216.64kcal
10.83%
Fat:13.98g
21.5%
Saturated Fat:4.75g
29.71%
Carbohydrates:21.25g
7.08%
Net Carbohydrates:15.98g
5.81%
Sugar:13.18g
14.64%
Cholesterol:18.58mg
6.19%
Sodium:1593.41mg
69.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.14g
12.29%
Vitamin K:96.24µg
91.66%
Vitamin C:66.2mg
80.25%
Vitamin A:2141.41IU
42.83%
Manganese:0.8mg
40.09%
Vitamin B6:0.75mg
37.42%
Potassium:1067.59mg
30.5%
Vitamin B2:0.48mg
28.26%
Folate:112.51µg
28.13%
Fiber:5.27g
21.07%
Magnesium:68.32mg
17.08%
Vitamin E:2.5mg
16.65%
Vitamin B1:0.24mg
15.76%
Phosphorus:157.33mg
15.73%
Copper:0.29mg
14.66%
Vitamin B3:2.45mg
12.26%
Iron:2.19mg
12.15%
Calcium:92.01mg
9.2%
Zinc:1.24mg
8.25%
Vitamin B5:0.6mg
6.02%
Selenium:2.18µg
3.11%
Source:My Recipes