Curried Pumpkin & Butternut Squash Stew
User Reviews
5
2 reviews
Excellent
Curried Pumpkin & Butternut Squash Stew
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A savory, delicious, and healthy curried pumpkin and butternut squash stew.
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Ingredients
- 1 tablespoon coconut oil or ¼ cup of vegetable broth
- 1 yellow onion medium, finely diced
- 1 butternut squash seeded, and finely diced, medium, peeled
- 2 cloves garlic peeled and minced
- 32 ounces vegetable broth
- 1 14 ounce coconut milk can; low-fat optional
- 1 14 ounce pumpkin puree canned
- 1 tablespoon curry powder ground yellow
- 1 teaspoon ground cinnamon
- 1 teaspoon nutmeg ground
- 3 teaspoons sea salt ground
- ½ teaspoon ground ginger
- ½ teaspoon ground coriander
- ½ teaspoon Turmeric ground
- ¼ teaspoon ground cardamom
- 1 cauliflower florets from head
- 1 tomato large, seeded and finely diced
Instructions
- Heat the oil or broth in a large stock pot on medium heat. When the oil or broth is hot, add the onion and butternut squash and stir well. Cook until the onion is translucent and the edges of the squash are beginning to brown. Approximately ten minutes. Stir frequently.
- When the onion is translucent, add the garlic, and stir to combine, cook for approximately two minutes. You don’t want to burn the garlic or it will taste bitter.
- Add the broth, coconut milk, pumpkin puree, and all of the spices and stir well until the ingredients are well combined. Add the cauliflower and chickpeas, stir well. Bring to a boil and reduce to a low simmer. Stir frequently.
- Cook for approximately forty minutes, stirring frequently. Add the tomato and stir to combine. Cook for ten more minutes.
- Enjoy!
Notes
- Store in an airtight container in the refrigerator for up to 5 days.
- Freeze in a freezer safe container for up to 1 month. Thaw in the refrigerator and reheat on the stove.
- Nutrition Disclaimer
Nutrition Information
Show Details
Serving
1cup
Calories
219kcal
(11%)
Carbohydrates
25g
(8%)
Protein
4g
(8%)
Fat
14g
(22%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
1g
(5%)
Trans Fat
1g
(50%)
Sodium
1363mg
(57%)
Potassium
851mg
(18%)
Fiber
6g
(24%)
Sugar
7g
(14%)
Vitamin A
18617IU
(372%)
Vitamin C
61mg
(68%)
Calcium
99mg
(10%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 219 kcal
% Daily Value*
| Serving | 1cup | |
| Calories | 219kcal | 11% |
| Carbohydrates | 25g | 8% |
| Protein | 4g | 8% |
| Fat | 14g | 22% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 1g | 50% |
| Sodium | 1363mg | 57% |
| Potassium | 851mg | 18% |
| Fiber | 6g | 24% |
| Sugar | 7g | 14% |
| Vitamin A | 18617IU | 372% |
| Vitamin C | 61mg | 68% |
| Calcium | 99mg | 10% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
2 reviews
Excellent
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