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Butternut Squash and Tomato Stew

Prep Time 10 mins
Cook Time 30 mins
Rest Time 40 mins
Total Time 1 hr 20 mins
Difficulty: Intermediate
Servings: 6
Calories: 220
Description

This hearty Butternut Squash and Tomato Stew is the perfect blend of sweet and savory flavors, with tender chunks of butternut squash simmered in a rich tomato broth infused with cumin, turmeric, and paprika. The addition of chickpeas provides a boost of plant-based protein, making this a satisfying meal that’s also vegan and gluten-free. It’s a cozy, nutrient-packed stew that’s perfect for chilly days and can be enjoyed on its own or with a side of bread or rice.

Ingredients
  • 1 medium butternut squash, peeled and cubed (about 4 cups)
  • 1 can diced tomatoes (14.5 oz)
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 4 cups vegetable broth
  • 1 tsp ground cumin
  • 1/2 tsp ground turmeric
  • 1/2 tsp smoked paprika
  • 1/4 tsp cayenne pepper (optional for heat)
  • 1 can chickpeas (15 oz)
  • Salt and pepper to taste
  • Fresh parsley or cilantro, chopped (for garnish)
Instructions
  1. 1
    Peel and cube the butternut squash, dice the onion, and mince the garlic.
  2. 2
    Heat olive oil in a large pot over medium heat. Add the diced onion and cook for 4-5 minutes until softened. Add the garlic and sauté for another minute until fragrant.
  3. 3
    Stir in cumin, turmeric, smoked paprika, and cayenne (if using) to the onion and garlic mixture. Cook for 1-2 minutes to release the flavors of the spices.
  4. 4
    Add the cubed butternut squash and canned diced tomatoes (with their juice) to the pot. Stir everything together to coat the squash in the spices.
  5. 5
    Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer. Cover and cook for 20-25 minutes, or until the butternut squash is tender.
  6. 6
    Stir in the chickpeas and cook for an additional 5 minutes to heat through. Season with salt and pepper to taste.
  7. 7
    Ladle the stew into bowls and garnish with freshly chopped parsley or cilantro. Serve with crusty bread or over rice for a more filling meal.

Nutrition Facts

Servings: 6 ServingCalories:220kcalTotal Fat:5gTotal Carbohydrate:35gDietary Fiber: 8gSugars: 7gProtein:6g

Note

This stew is a great option for those looking for a nutrient-dense, low-calorie meal that is rich in fiber, vitamins, and antioxidants, while still being filling and flavorful!

Keywords: fall soup, fall stew, tomato stew, butternut squash