5.0 from 3 votes
Curried Pumpkin & Butternut Squash Stew
A savory, delicious, and healthy curried pumpkin and butternut squash stew.
Prep Time
20 mins
Cook Time
1 hr
Total Time
1 hr 20 mins
Servings: 8 servings
Calories: 219 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 tablespoon of coconut oil or ¼ cup of vegetable broth
- 1 medium yellow onion – finely diced
- 1 medium butternut squash – peeled seeded, and finely diced
- 2 cloves of garlic – peeled and minced
- 32 ounces of vegetable broth
- 1 14 ounce can of coconut milk – You can use low-fat if you desire.
- 1 14 ounce can of pumpkin puree
- 1 tablespoon of ground yellow curry powder
- 1 teaspoon of ground cinnamon
- 1 teaspoon of ground nutmeg
- 3 teaspoons of ground sea salt
- ½ teaspoon of ground ginger
- ½ teaspoon of ground coriander
- ½ teaspoon of ground turmeric
- ¼ teaspoon of ground cardamom
- 1 head of cauliflower florets
- 1 large tomato – 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!
Cup of Yum
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
Serving
1cup
Calories
219kcal
(11%)
Carbohydrates
25g
(8%)
Protein
4g
(8%)
Fat
14g
(22%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
1g
Sodium
1363mg
(57%)
Potassium
851mg
(24%)
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
% 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.