African Squash and Chickpea Stew
Prep Time: 30 Minutes • Start to Finish: 45 Minutes • Makes 4 servings (about 1¾ cups each)
- 4teaspoons olive oil
- 2large onions, chopped (2 cups)
- 1teaspoon ground coriander
- 1½teaspoons ground cumin
- ½teaspoon ground cinnamon
- ½teaspoon ground turmeric
- ¼teaspoon ground red pepper (cayenne)
- ¼teaspoon salt
- 2cups butternut squash, peeled, seeded and cut into 1-inch cubes
- 2cups vegetable broth
- 1can (14½ oz) low-sodium diced tomatoes, undrained
- 1can (15 oz) chickpeas (garbanzo beans), drained, rinsed
- 1½cups thinly sliced okra
- ½cup chopped fresh cilantro leaves
- ⅓cup raw unsalted hulled pumpkin seeds (pepitas), toasted*
1 In 5-quart Dutch oven or saucepan, heat 3 teaspoons of the oil over medium heat. Add onions to oil; cook 10 minutes, stirring occasionally, until golden brown. Add all spices and salt; stir until onions are well coated. Cook about 3 minutes, stirring frequently, until glazed and deep golden brown. Stir in squash; coat well with seasoned mixture. Stir in broth, tomatoes and chickpeas. Heat to boiling; reduce heat to low. Cover and simmer about 15 minutes or until squash is tender.
2 Meanwhile, in 8-inch skillet, heat remaining 1 teaspoon oil over medium-high heat; add okra to oil. Cook 3 to 5 minutes, stirring frequently, until tender and edges are golden brown; stir into stew.
3 Divide stew evenly among 4 bowls. For each serving, top with 2 tablespoons chopped cilantro and generous 1 tablespoon pumpkin seeds.
*To toast pumpkin seeds, in 8-inch skillet, heat pumpkin seeds over medium heat 3 to 5 minutes, stirring occasionally, until seeds are light brown. (Watch carefully; they can burn quickly.)
1 Serving: Calories 390 (Calories from Fat 110); Total Fat 13g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 0mg; Sodium 650mg; Total Carbohydrate 54g (Dietary Fiber 12g); Protein 15g Exchanges: 2 Starch, ½ Other Carbohydrate, 3½ Vegetable, 2½ Fat Carbohydrate Choices: 3½
Tips Filled with many other important nutrients, beans are an excellent source of fiber that’s important for a healthy diet.
Okra is a common vegetable found in African cuisine and is available in grocery stores year-round. It's also a great thickener. For the best texture and flavor, sauté it as done in this recipe before adding it to the stew. Choose fresh okra that is dry and firm.