Curried Squash Stew
Curry powder and cinnamon give unique flavor to this zucchini, butternut squash, tomato, and bean stew. Add raisins or dried cranberries for an added "sweet note."
- Yield
- 4 Servings
- Serving size
- 1 1/2 cup servings
- Rating
- 3.39 of 5 (101 ratings)
Food groups
- Vegetables: 2 cups
Ingredients
- 1 tablespoon vegetable oil
- 1 yellow onion (peeled and chopped)
- 2 cloves garlic (peeled and minced)
- 1 celery stalk (including leaves, chopped)
- 1/2 teaspoon ground cinnamon
- 1 large zucchini (or 2 small)
- 2 tablespoons curry powder
- 3 cups butternut squash
- 1 can (14.5 ounce) low-sodium diced tomatoes (including liquid)
- 1 can (15.5 ounce) low-sodium white beans or chickpeas (drained and rinsed)
Directions
- Heat a large pot on the stove over medium heat and add oil.
- Add the onion, garlic and celery and cook about 10 minutes, until the onion is tender.
- Add zucchini and curry powder and cook for 10 minutes, stirring occasionally.
- Add the butternut squash, tomatoes and chickpeas and cover.
- Continue cooking about 10 minutes.
- Serve with cooked brown rice.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 240.23 |
| Total Fat | 5.13 g |
| Saturated Fat | 0.82 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 41.69 g |
| Dietary Fiber | 12.84 g |
| Total Sugars | 10.16 g |
| Added Sugars included | 0 g |
| Protein | 11.01 g |
| Calcium | 154 mg |
| Potassium | 1024 mg |
| Sodium | 213.4 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 99 mg |
| Phosphorus | 223 mg |
| Selenium | 7 mg |
| Zinc | 1 mg |
| Vitamin A | 262 mcg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 33 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 22 mcg |
| Folate | 132 mcg |
| Thiamin | 0.8 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 57 mg |
Notes
For additional flavor, add 1/2 cup raisins.
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Source
Recipe by: USDA Center for Nutrition Policy and Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/curried-squash-stew. Federal works are public domain in the United States.
This edition: preserved and enhanced by MyPlate.food — cleaned and completed data, structured nutrition and food-group amounts, images remastered from the USDA originals, and translations into Spanish, French, Korean, and German. The original USDA recipe is public domain; this enhanced edition is free to cite and reuse with credit to MyPlate.food. Custom licensing: myplate.food/partners.