Spicy Squash Stew Recipe

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Ingredients

Count

Nutrition

263

Calories

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Ingredients:

Serving

1 1/2 tbsp canola oil
1 1/2 cups coarsely chopped onion
4 garlic cloves, minced
1/2 tsp salt, divided
1 tbsp curry powder
1 tbsp ground cumin
1/2 tsp ground coriander
1/2 tsp ground cinnamon
1/4 tsp 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-oz) 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 tbsp fresh lime juice

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	262.96 Kcal (1101 kJ)
Calories from fat	108.79 Kcal
		% Daily Value*
Total Fat	12.09g	19%
Cholesterol	0.54mg	0%
Sodium	524.45mg	22%
Potassium	735.15mg	16%
Total Carbs	35.79g	12%
Sugars	5.62g	22%
Dietary Fiber	5.86g	23%
Protein	7.17g	14%
Vitamin C	27.5mg	46%
Vitamin A	0.7mg	23%
Iron	3.7mg	21%
Calcium	103.3mg	10%

Amount Per 100 g
Calories	97.28 Kcal (407 kJ)
Calories from fat	40.24 Kcal
		% Daily Value*
Total Fat	4.47g	19%
Cholesterol	0.2mg	0%
Sodium	194.01mg	22%
Potassium	271.96mg	16%
Total Carbs	13.24g	12%
Sugars	2.08g	22%
Dietary Fiber	2.17g	23%
Protein	2.65g	14%
Vitamin C	10.2mg	46%
Vitamin A	0.3mg	23%
Iron	1.4mg	21%
Calcium	38.2mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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