MOROCCAN BUTTERNUT SQUASH STEW

This 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

2014-01-23 16:44:14

Serves 4

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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.

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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.

By DiepLicious

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calories

521

fat

22g

protein

18g

carbs

70g

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