Italian Stew with Winter Squash and Chickpeas Recipe

Looking for an easy Italian Stew with Winter Squash and Chickpeas recipe? Learn how to make Italian Stew with Winter Squash and Chickpeas using healthy ingredients.


Submitted by saveur

Makes 6 servings



Moosewood Restaurant Cooking for Health.

Recipe Ingredients for Italian Stew with Winter Squash and Chickpeas

3 cups chopped onions
1 1/2 tsp salt
2 tbsp olive oil
6 cloves of garlic, minced
1/2 tsp ground coriander
1/2 tsp thyme
1 tsp basil
1/4 tsp black pepper
2 cups water
1 cup chickpeas
2 cups chopped butternut squash
28 oz can diced tomatoes
1 1/2 cup chopped carrots
1 cup diced bell pepper
5 cups chopped kale (not stems)
2 tsp red wine vinegar

Recipe Directions for Italian Stew with Winter Squash and Chickpeas

  1. Saute onions and salt over medium heat for 12-15 minutes until onions are soft and beginning to caramelize.

  2. Stir in garlic and spices.

  3. Add water and all of the vegetables except the kale. Cover and simmer for 15 minutes or until vegetables are tender.

  4. Add kale and simmer 5-10 minutes, until kale is tender but still bright green.

  5. Adjust seasoning. Stir in wine vinegar.

Categories

Main Dish

Nutrition Facts
Serving Size 458.5g
Amount Per Serving
Calories
281
Calories from Fat
65
% Daily Value*
Total Fat
7.2g
11%
Saturated Fat
0.9g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
903mg
38%
Potassium
926mg
26%
Total Carbohydrates
47.6g
16%
Dietary Fiber
12.1g
48%
Sugars
13.2g
Protein
11.0g
Vitamin A 384% Vitamin C 190%
Calcium 19% Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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