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Butternut Squash Stew with Chickpeas

This hearty stew features butternut squash, a type of winter squash that comes into season during the cooler months of the year. Make this on the weekend and pack the leftovers for lunch during the week.

Prep Time: 25 minutes   Cook Time: 25 minutes

Nutritional Facts

Serving Size: 1 cup

  • Calories 160
  • Carbohydrate 28 g
  • Protein 6 g
  • Fat 3.5 g
  • Saturated Fat 0.5 g
  • Sugar 6 g
  • Dietary Fiber 5 g
  • Cholesterol 0 mg
  • Sodium 210

This Recipe Serves 8

Ingredients

1 medium butternut squash
2 teaspoons olive oil
1 large onion, chopped
3 garlic cloves, minced
½ pound small red potatoes, unpeeled and cut into quarters
1 cup low-fat, reduced-sodium chicken broth
1 14-ounce can diced tomatoes (try fire roasted for more flavor), undrained
¾ teaspoon dried oregano
kosher salt, to taste
freshly ground black pepper, to taste
1 15-ounce can chickpeas, drained and rinsed
2 tablespoons natural creamy peanut butter, stirred well until smooth
2 tablespoons chopped parsley

Instructions

  1. Prepare the butternut squash. Place the whole squash on the floor or rack of a microwave oven. Microwave the squash for 5 minutes. Carefully remove and let cool until it’s cool enough to handle. With a sharp knife, cut the squash in half crosswise. Peel the skin off each half with the knife, cutting close to remove the skin only. Cut each half lengthwise. Remove the squash seeds from the bottom half of the squash and discard. Cut all the squash into 1-inch chunks. Set aside. This process makes cutting tough butternut squash easier as it helps loosen the skin. 
  2. Heat the oil in a large Dutch oven over medium heat. Add the onion and garlic and sauté for 5-6 minutes. Add the butternut squash and potatoes and stir to coat with the onions and garlic. Add the broth, tomatoes with juice, oregano, salt, and pepper. Bring to boil. Lower the heat to a simmer, cover, and cook on medium-low heat for about 20 minutes, until squash and potatoes are tender. Some of the squash may become very soft. 
  3. Gently mix the chickpeas and peanut butter and cook for 5 minutes. Garnish with chopped parsley.

From The Diabetes Comfort Food Cookbook by Robyn Webb

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