Recipe - Spicy Squash Stew
1 1/2 tablespoons canola oil
1 1/2 cups coarsely chopped onion
4 garlic cloves, minced
1/2 teaspoon salt, divided
1 tablespoon curry powder
1 tablespoon ground cumin
1/2 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/4 teaspoon ground red pepper
4 cups (1-inch) cubed peeled butternut squash
1 cup chopped parsnip (about 2 medium)
1 3/4 cups less-sodium vegetable broth (such as Swanson Certified Organic)
1 (14.5-ounce) can diced tomatoes, undrained
1 cup frozen lima beans, thawed
1 cup canned chickpeas, drained
2 cups fresh baby spinach
1 cup light coconut milk
1/4 cup chopped fresh cilantro
1 tablespoon fresh lime juice
Heat canola oil in a Dutch oven over medium-high heat. Add onion; sauté 4 minutes or until onion is tender. Add garlic and 1/4 teaspoon salt, and sauté 1 minute. Add curry powder, cumin, coriander, cinnamon, and pepper; cook 2 minutes, stirring constantly. Stir in the squash, parsnip, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until squash is slightly tender, stirring occasionally.
Stir in remaining 1/4 teaspoon salt, lima beans, and chickpeas. Uncover and simmer 8 minutes or until vegetables are tender, stirring occasionally. Add spinach and coconut milk; cook 2 minutes or until thoroughly heated, stirring frequently. Remove from heat. Stir in cilantro and juice. Serve immediately.
Yield: 8 servings (serving size: about 1 cup)
Freebies: 1 FAT, .75 VLM, 1 G&S
Calories 167 (29% from fat); Fat 5.4g (sat 1.7g,mono 1.9g,poly 1.3g); Protein 5.2g; Cholesterol 0.0mg; Calcium 77mg; Sodium 419mg; Fiber 6.3g; Iron 2.4mg; Carbohydrate 27.2g
Recipe from Cooking Light