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MOROCCAN BUTTERNUT SQUASH STEW

by Tina Diep
written 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
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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.
beta
calories
521
fat
22g
protein
18g
carbs
70g
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HealthSoups & SaladsVeganVegetarian

ROASTED BUTTERNUT SQUASH, RADICCHIO, AND ONION

by Tina Diep
written by Tina Diep

Roasted butternut squash and raddichio salad

I made this side dish for a Mediterranean themed dinner party, after adapting the recipe from a post on SimplyRecipes.com. It was my first try at making it, and it was a hit. It had a surprising amount of flavor – the radicchio is a bit bitter, but works together in a very nice way with the sweet caramelized butternut squash and onions. I chose to save the butternut squash seeds (never letting anything go to waste) and spiced the seeds with a touch of cayenne pepper.

INGREDIENTS (6-8 portions as a side dish):

  • 1 medium butternut squash (about 2 pounds) peeled and cut into cubes (save the seeds)
  • 1 large onion, peeled and cut into wedges through the root
  • 1 head of radicchio, cut into wedges through the root
  • Olive oil
  • ¼ cup of parsley
  • ¼ to 1/3 cup of grated parmesan or pecorino cheese
  • 1 tablespoon of balsamic vinegar
  • A tiny bit of butter
  • A dash of cayenne pepper and salt

DIRECTIONS:

  1. Preheat the oven to 400 oF.
  2. Cut the butternut squash and remove the seeds. Wash the seeds and let them air dry on a paper towel.
  3. Cut the onion and radicchio into wedges and toss them together with the butternut squash and olive oil, salting them well. Roast the vegetable mix until their edges are nicely caramelized, turning the radicchio and onion wedges over about halfway through the roasting. The radicchio, onion, and squash will roast at different speeds, so periodically you’ll have to remove the finished vegetables and let the others remain in the oven to finish roasting. As a guideline, roast the radicchio for about 25 minutes, turning halfway. Roast the onions about 35 minutes, again, turning halfway. Roast the squash pieces for 45 minutes, but do not turn. In all cases do not remove from the oven until you see browning on the edges.
  4. While the vegetables are roasting, pat the pumpkin seeds dry and toast them in a tiny bit of butter on a pan on medium high heat. Sprinkle with a dash of cayenne pepper and salt. Toast them until lightly browned making sure they are not burning.
  5. Once all the vegetables are cool enough to handle, roughly chop the radicchio and onion into manageable pieces. Place the radicchio, onion, and butternut squash in a large serving bowl. Add the toasted butternut squash seeds and parsley. Add black pepper to taste and drizzle with balsamic vinegar. Stir gently to combine, taking care not to mash the soft roasted squash.
  6. Serve with a sprinkle of shredded Parmesan or pecorino cheese.

You can make this dish vegan by substituting the butter with olive oil and skip the shredded cheese at the end.

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SoupsSoups & SaladsVeganVegetarian

BUTTERNUT SQUASH SOUP WITH CHUTNEY

by Tina Diep
written by Tina Diep

butternut squash soupThis recipe is a favorite among all my friends, and of course my husband.

I was not a big soup eater until I tried this recipe. It is such a tasty soup and easy to make.

Over time, however, I have changed it slightly from the original recipe.

INGREDIENTS:

BUTTERNUT SQUASH SOUP:

  • 2 cups chopped onion
  • 2 tablespoons butter (optional, can be substitutes with oil instead for a vegan option)
  • 2 tablespoons vegetable/sunflower oil
  • One 3- to 3 1/2-pound butternut squash, peeled, halved, the seeds and strings discarded, and the flesh cut into 1/2-inch pieces
  • 6 cups chicken broth, or if you are a vegetarian use vegetable broth
  • Salt and pepper
  • Deep fried onion for garnish

TOOLS & EQUIPMENT:

CHUTNEY:

  • 1/4 cup almonds without any skin (see instructions)
  • 1/4 cup sweetened flaked coconut
  • 1 jalapeño chili chopped, no seeds, (wear rubber gloves)
  • 1 cup loosely packed cilantro

DIRECTIONS:
THE BUTTERNUT SQUASH SOUP:

  1. In a kettle, cook the onions in a mixture of the butter and the oil over moderately low heat, stirring, until they are softened and starting to get translucent.
  2. Add the squash and 1/2 cup water, and cook the mixture, covered, over moderately low heat for 20 to 30 minutes, or until the squash is tender.
  3. Add the broth and simmer the mixture, uncovered, for 15 minutes.
  4. Using a food processor, or a hand blender (as I prefer), purée the whole soup mixture.
  5. Serve the soup in a bowl and garnish with about a tablespoon of the chutney and sprinkle with some fried onion. (The fried onion was my husband’s idea)

THE CHUTNEY:

  1. Cover the almonds with boiling water for a few minutes. Drain the water and add cold water to the almonds. The skin will loosen up and you can easily remove the skin from the almonds. If this doesn’t work, repeat with the boiling water.
  2. In a food processor or with a hand blender, blend the almonds, the coconut, the jalapeño, a pinch of salt, and 1/3 cup of water until the mixture is ground fine. Add the cilantro and blend the mixture until it is ground fine.

(This recipe makes what is known as a “dry” chutney, which has a slightly grainy texture.) The chutney may be made 8 hours in advance and kept covered and chilled.butternut squash soup w chutney

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