MOROCCAN BUTTERNUT SQUASH STEW

On December 19, 2013 by Tina Diep

Morrocan stewThis Moroccan style stew is a wonderful winter dish. It is filled with flavors from the butternut squash and cinnamon, and it happens to be a very healthy vegetarian or vegan dish. The stew can be served with couscous for more authenticity, but I prefer to eat it with bulgur wheat. Couscous tends to absorb the juices and create a porridge consistency, whereas the bulgur maintains its crunchy texture.

It is very easy to make. You can use vegetable stock and skip the yogurt for a vegan dish.

Moroccan butternut squash stew
Serves 4
Print
521 calories
70 g
10 g
22 g
18 g
4 g
504 g
511 g
10 g
0 g
17 g
Nutrition Facts
Serving Size
504g
Servings
4
Amount Per Serving
Calories 521
Calories from Fat 188
% Daily Value *
Total Fat 22g
33%
Saturated Fat 4g
18%
Trans Fat 0g
Polyunsaturated Fat 4g
Monounsaturated Fat 13g
Cholesterol 10mg
3%
Sodium 511mg
21%
Total Carbohydrates 70g
23%
Dietary Fiber 12g
48%
Sugars 10g
Protein 18g
Vitamin A
253%
Vitamin C
60%
Calcium
23%
Iron
23%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. • 3 tablespoons olive oil
  2. • 1 medium onion, diced
  3. • 4 garlic cloves, thinly sliced
  4. • 3 teaspoons cumin
  5. • 2 teaspoons chili powder
  6. • Salt and pepper
  7. • 1 (3-inch) cinnamon stick
  8. • 1 pound butternut squash, *cubed
  9. • 2 cups of chicken stock (or vegetable stock to make vegan)
  10. • 1 can of chickpeas, drained
  11. • 1 can (14 oz.) diced tomatoes with juices
  12. • 1 pinch of saffron (optional)
  13. • 1 tablespoon lemon juice
  14. • Lemon peel (avoid the whites) from half an organic lemon, chopped
  15. • 1 cup of couscous or bulgur wheat
  16. • ¾ cup of plain yogurt mixed with 1 teaspoon lemon juice
  17. • 1/3 cup of slivered almonds, toasted
  18. • Fresh cilantro leaves, roughly chopped
Instructions
  1. 1. Heat the olive oil in a heavy-bottomed saucepan or a Dutch oven. Add the onion, garlic and cinnamon, and sauté until translucent (about 4 minutes) and then add the cumin, chili, salt and pepper and sauté for another 2 minutes.
  2. 2. Add the squash, and season once again with salt and pepper. Stir to coat and cook for another 3 minutes.
  3. 3. Add the broth, chickpeas, tomatoes and their juices, saffron, lemon juice and peel. Cover with a tight fitting lid and reduce the heat to low, and simmer the stew for about 15 minutes or until the butternut squash is fork tender. Season with salt and pepper.
  4. 4. Mix the yogurt and lemon juice together in a little bowl.
  5. 5. Serve the stew over couscous or bulgur in a bowl, and top with the lemon yogurt, toasted almonds, and cilantro.
* How to cut a butternut squash
  1. 1. Peel the skin off the butternut squash. Cut it in half right were the curve starts, so you have a "top" and "bottom" part.
  2. 2. Cut the "top" part into 1-inch thick long strips (lengthwise from top-to-bottom) and then cut them into cubes.
  3. 3. For the "bottom" part, remove the bottom end piece and toss away. Cut in half (lengthwise from top-to-bottom) through the center, and remove the seeds with a spoon. Then cut the two parts lengthwise into wedges, making long strips (including the curve line from the squash) and finally cut them into cubes.
beta
calories
521
fat
22g
protein
18g
carbs
70g
more
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