- prep 10 min cook 30 min
- serves 4
Butternut squash has a lovely, firm texture, ideal for cooking in stews. Combined with black-eyed peas, corn, and red bell pepper, it makes a nutritious family supper dish that is perfect for cold winter days. Serve the stew with steamed rice or warm naan bread.
- 1 tablespoon olive oil
- 1 onion, sliced
- 2 garlic cloves, crushed
- 1 medium butternut squash, peeled and cut into 1/2 inch cubes
- 1 red bell pepper, seeded and sliced
- 1 bay leaf
- 1 can (28 ounces) chopped tomatoes
- 1 can (15 ounces) black-eyed peas
- 1 cup frozen corn, thawed
- 1 1/4 cups reduced-sodium vegetable broth
- 1 tablespoon Worcestershire sauce, or to taste
- 1 teaspoon hot red pepper sauce, or to taste
- 1 tablespoon dark brown sugar
- 1-2 teaspoons balsamic vinegar
- Chopped parsley (garnish)
How to make it 40 minutes
Authentic Indian-flavor stew: Soften the sliced onion and garlic in the olive oil for 2 to 3 minutes, then stir in 1 teaspoon curry powder and 1/2 teaspoon ground turmeric. Add the butternut squash with 1 cup thickly sliced baby corn. Cover and cook for 5 to 6 minutes. Replace the black-eyed peas with chickpeas, adding them with the canned
tomatoes and broth (omit the corn kernels).
Garnish with 2 tablespoons chopped fresh cilantro instead of parsley, and serve with steamed jasmine rice or warm naan bread. Cubed, fresh pumpkin can be substituted for the butternut squash.
* There are over 25 species of pumpkin and squash, some of which have been cultivated for 9,000 years. All varieties are rich in beta-carotene and contain useful amounts of vitamin C.
* Research has shown that leaving freshly crushed garlic cloves to stand for 10 minutes before cooking maximizes the formation and retention of cancer-fighting compounds.
Nutritional Information(per serving)
- Calories: 272
- Calories from Fat: 44
- Fat: 5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 1,023
- Carbs: 53g
- Sugars: 21g
- Protein: 10g
- Fiber: 9g
Excellent source of folate, iron, magnesium, niacin, phosphorus, potassium, thiamine, vitamin A, vitamin B6, vitamin C. Good source of calcium, riboflavin.
Exchanges: starch 2 1/2, vegetable 3, fat 1/2