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Iranian-Inspired Butternut Squash Stew
NEW
Fiber Powered
Dietitian-Approved
Veggie
Iranian-Inspired Butternut Squash Stew

with Chickpeas, Heirloom Tomatoes, Basmati Rice & Yogurt

10 min
Difficulty: 2/3

For this flavorful vegetarian stew, you’ll simmer a base of chickpeas and heirloom tomatoes with warm spices like turmeric and cinnamon. Roasted butternut squash gives the stew body while adding an earthy sweetness, while golden raisins add even more savory-sweet depth. To complete the meal, serve with aromatic basmati rice and top with tangy yogurt.

Allergens

Milk

Utensils

Baking Sheet
Small pot
Zester
Strainer
Medium Pot

Tags

Under 650 Calories
Fiber Powered
Pork-free
Soup-salad
Dietitian-Approved
Veggie
South/SoutheastAsian
Seasonal
Fall-flavours
Culinary Discoveries
Ingredients
Scallions

Scallions

2 unit

Chickpeas

Chickpeas

1 unit

Lemon

Lemon

1 unit

Turmeric

Turmeric

1 teaspoon

Cinnamon

Cinnamon

1 teaspoon

Tomato Paste

Tomato Paste

1 unit

Yogurt

Yogurt

2 tablespoon

Butternut Squash

Butternut Squash

8 ounce

Veggie Stock Concentrate

Veggie Stock Concentrate

1 unit

Golden Raisins

Golden Raisins

1 ounce

Heirloom Grape Tomatoes

Heirloom Grape Tomatoes

4 ounce

Basmati Rice

Basmati Rice

0.5 ounce

Salt

Salt

Pepper

Pepper

Cooking Oil

Cooking Oil

Sugar

Sugar

Preparation
1
Cook Rice

• Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. • In a small pot, combine rice, 3⁄4 cup water (1 1⁄2 cups for 4 servings), and a pinch of salt. Bring to a boil, then cover and reduce heat to low. Cook until rice is tender, 15-18 minutes. • Keep covered off heat until ready to serve.

2
Prep

• While rice cooks, trim scallions; cut whites into 1-inch pieces and thinly slice greens. Drain and rinse chickpeas. Zest and quarter lemon.

3
Roast Squash

• Toss squash on a baking sheet with a drizzle of oil, 1⁄2 tsp salt (1 tsp for 4 servings), and pepper. Roast on top rack until lightly browned and tender, 10-12 minutes.

4
Start Stew

• Heat a drizzle of oil in a medium pot over medium-high heat. Add scallion whites; season with salt and pepper. Cook, stirring occasionally, until softened, 1-2 minutes. • Reduce heat to medium. Add a drizzle of oil, chickpeas, salt, and pepper; cook, stirring occasionally and crushing chickpeas slightly with the back of a spoon, until lightly browned, 4-6 minutes. • Add turmeric and half the cinnamon (all for 4 servings); cook, stirring constantly, until fragrant, 30 seconds. • Add tomatoes and tomato paste; cook, stirring constantly, until tomatoes have softened, 1-2 minutes. Using the back of a spoon, gently burst tomatoes.

5
Finish Stew

• Reduce heat to medium low. Stir in roasted squash, stock concentrate, 13⁄4 cups water, and 2 tsp sugar (3 cups water and 4 tsp sugar for 4 servings); cook, stirring occasionally, until mixture has thickened, 8-10 minutes. • Stir in half the raisins and juice from half the lemon (all the raisins and juice from whole lemon for 4). Cook, stirring occasionally, until raisins have softened, 2-3 minutes. Taste and season with salt and pepper.

6
Finish & Serve

• Fluff rice with a fork. • Divide rice and stew between bowls in separate sections. Top stew with half the yogurt (all for 4 servings), lemon zest, and scallion greens. Serve.

Nutrition per serving

650

kcal

Calories

14

g

Fat

1

g

Saturated Fat

107

g

Carbohydrate

27

g

Sugar

10

g

Dietary Fiber

17

g

Protein

0

mg

Cholesterol

1110

mg

Sodium

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