Vegetarian Stew with Quinoa, Butternut Squash & Coconut Milk
User Reviews
5.0
9 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
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Total Time
1 hr
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Servings
4 Servings
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Calories
341 kcal
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Course
Main Course
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Cuisine
American
Vegetarian Stew with Quinoa, Butternut Squash & Coconut Milk
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This easy vegetarian stew is rich in flavors, thanks to coconut milk, butternut squash and fresh ginger. The leftovers heat up well for lunch the next day.
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Ingredients
- ⅔ cup quinoa
- 1 ⅓ cup water
- pinch of salt
- 2 cups diced ½-inch butternut squash
- 2 teaspoons olive oil
- 1 medium onion diced
- ½ teaspoon kosher salt
- 2 tablespoons minced fresh ginger
- ½ large jalapeno pepper seeds & membranes removed, minced
- 2 large cloves garlic minced
- ½ cup lite coconut milk stirred
- 1 14 ounce can petite diced tomatoes (with juices)
- 1 14 ounce can of chickpeas, drained & rinsed
- 2 green onions thinly sliced
Instructions
- In a medium saucepan, combine quinoa and water, and place over high heat. Bring the mixture to a boil. Reduce heat to low, cover, and cook for approximately 20 minutes, or until all of the water is absorbed. Remove the quinoa from the heat, fluff with a fork and re-cover to keep warm.
- In a medium or large saucepan, bring water to a boil. Add a pinch of salt and the cubed butternut squash. Cook until the squash is just tender, about 15 minutes. Drain and rinse with cold water. Set aside.
- In a large frying pan, heat olive oil oil over medium heat. Add onion and kosher salt and cook until the onions are turning brown, 7 to 8 minutes. Add ginger and minced jalapeno and cook for an additional 2 minutes, stirring constantly. Add garlic. Cook for 1 more minute, stirring.
- Add the lite coconut milk, diced tomatoes with juices, chickpeas and cooked butternut squash. Turn the mixture to medium-high and bring it to a boil. Reduce heat and simmer until the butternut squash is tender, stirring frequently, about 15 minutes.
- Divide the quinoa between bowls and ladle the stew over top. Garnish with sliced green onions. Serve.
Nutrition Information
Show Details
Serving
0.25of Recipe
Calories
341kcal
(17%)
Carbohydrates
45g
(15%)
Protein
21g
(42%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Cholesterol
31mg
(10%)
Sodium
1470mg
(61%)
Potassium
664mg
(19%)
Fiber
9g
(36%)
Sugar
7g
(14%)
Vitamin A
305IU
(6%)
Vitamin C
14.9mg
(17%)
Calcium
95mg
(10%)
Iron
4.3mg
(24%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 341 kcal
% Daily Value*
| Serving | 0.25of Recipe | |
| Calories | 341kcal | 17% |
| Carbohydrates | 45g | 15% |
| Protein | 21g | 42% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 31mg | 10% |
| Sodium | 1470mg | 61% |
| Potassium | 664mg | 14% |
| Fiber | 9g | 36% |
| Sugar | 7g | 14% |
| Vitamin A | 305IU | 6% |
| Vitamin C | 14.9mg | 17% |
| Calcium | 95mg | 10% |
| Iron | 4.3mg | 24% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
9 reviews
Excellent
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