Butternut Squash Stew With Chickpeas
ingredients
2 tsp. olive oil
1 large onion, chopped
3 garlic cloves, minced
1 medium butternut squash, peeled and cut into 1-inch chunks
½ lb. small red potatoes, quartered
1 cup low-fat, reduced-sodium chicken broth
1 (14.5-oz.) can no-salt-added diced tomatoes (try fire-roasted tomatoes for richer flavor)
¾ tsp. dried oregano leaves
Salt and pepper to taste
1 (15-oz.) can chickpeas, drained
2 Tbsp. reduced-fat peanut butter
2 Tbsp. chopped parsley
preparation
8 servings
Serving size: 1 cup
Preparation time: 15 minutes
Cooking time: 45 minutes
1. Heat the oil in a large saucepan over medium heat. Add the onion and garlic, and sauté for 5 minutes. Add the butternut squash and potatoes, and stir to coat.
2. Add the broth, tomatoes and their juice, oregano, and salt and pepper. Bring to a boil, reduce to simmer, cover, and cook for 20 minutes.
3. Add in the chickpeas and peanut butter, and cook for 10 minutes. Serve garnished with parsley.
nutrition
Nutrition facts
Starch exchanges 1.5
Vegetable exchanges 1
Amount per serving
Calories 165
Calories From Fat 30
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 160 mg (without added salt)
Total Carbohydrate 29 g
Dietary Fiber 5 g
Sugars 6 g
Protein 6 g
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