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Spice Squash, Chickpea, Kale, and Lentil Stew

Ingredients       

Squash, Kale, Lentil Stew

  • 16oz butternut, kobocha, or pumpkin squash- cut into 1 inch squares
  • One 15oz can chick peas (Garbanzo beans)-rinsed and drained
  • 9oz or 3 medium rainbow or regular carrots sliced ½ inch thick
  • 3/4c yellow onion, chopped
  • 1 Tbsp coconut oil
  • 1 Tbsp garlic-minced
  • 5oz Tuscan kale, finely chopped with stems removed
  • 1 cup dried red lentils, rinsed
  • 1Tbsp fresh lime juice
  • 1Tbsp fresh ginger, grated
  • 2 Tbsp tomato paste
  • 1 ½ tsp cumin
  • 1 ½ tsp allspice
  • 1 tsp tumeric
  • ½ tsp black pepper
  • 4 cups low sodium chicken or vegetable broth
  • 2 Tbsp chopped fresh cilantro
  • 2 Tbsp chopped green onion
  • ½ cup chopped peanuts
  • Plain nonfat Greek yogurt
  • Siracha hot sauce
     

Directions

  1. Heat oil in a large heavy based sauce pan over medium heat. Add onion and garlic, cooking until soft and clear. Stir in cumin, allspice, and turmeric and cook for 30 seconds.
  2. Add squash and cook on medium heat until color brightens and squash is slightly browned.  Stir regularly. Add tomato paste, chick peas,  lime juice, ginger,  and 2 ½ cup broth. Cook, partially covered, for about  15 minutes.  Continue to stir regularly.
  3. In a separate pan, bring 1 1/2c broth to a boil.  Add lentils, then run down heat to a simmer for 10 minutes.
  4. Add kale and lentils to squash mixture. Continue to cook on medium heat until kale is softened, for about another 10 minutes.
  5. Serve immediately. Top with dollop of yogurt, cilantro, green onion, peanuts, and if desired hot sauce.
     
Prep time: 25 minutes
Cooking times:  20 minutes
 
Courtesy of:
Leah Blalock MS, RD, CSP, CDE
 
 

Nutrition Facts

Serving Size: 1/6 recipe

Servings Per Recipe: 6

_____________________

Amount Per Serving

Calories 326

Total Fat 5 g
Saturated Fat 2.5 g

Cholesterol 1 mg

Sodium 141 mg

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Total Carbohydrate 38 g
Dietary Fiber 9 g
Sugars 11 g

Protein 17 g