Vegan Squash Stew Recipe

Looking for an easy Vegan Squash Stew recipe? Learn how to make Vegan Squash Stew using healthy ingredients.


Submitted by kmurray06

Makes 6 servings



South American Squash and Vegetable Ragoût

Recipe Ingredients for Vegan Squash Stew

12 half Apricots, Dried, Sulfured, Uncooked
4 prunes Prunes, Dried, Uncooked
2 cup, cubes Squash, Winter, Butternut
1 tbsp Olive Oil
1/2 medium raw Onion Red
2 1/2 clove Garlic
1 medium raw Bell Pepper Red
14 oz Tomatoes Diced
1 cup chopped raw Yukon Gold Potatoes
1 medium Sweetpotato
7 1/2 oz Beans, Kidney, Red, Mature Seeds, Canned
1/2 cup Corn, Sweet, Yellow
7 1/2 oz Beans, Black, Mature Seeds

Recipe Directions for Vegan Squash Stew

  1. Place apricots and prunes in bowl, and cover with 1 cup boiling water. Soak 2 hours, or overnight. Drain, and coarsely chop fruit, reserving liquid.

  2. Preheat oven to 350°F. Coat baking sheet with cooking spray. Cut circular opening in squash tops, and reserve tops. Cut small slices off bottoms of squash so they stand up straight. Scoop out and discard seeds and fiber from squash. Rub outsides of squash shells and lids with oil, and place on prepared baking sheet.

  3. Heat 1 Tbs. oil in large saucepan over medium heat. Add onion, garlic, and oregano; sauté 2 to 3 minutes. Add bell pepper and tomatoes and juice; cook 2 to 3 minutes. Add potato, sweet potato, and reserved apricot-prune soaking liquid, and bring to a boil. Reduce heat to medium-low, cover, and simmer 15 to 20 minutes, or until potatoes are almost soft. Add corn and apricot-prune mixture, and simmer 2 to 3 minutes more. Add beans, and season with salt and pepper, if desired. Simmer 5 minutes more.

  4. Ladle 1 cup stew into each hollowed squash; place lid on top. Bake 60 to 90 minutes, or until fork can easily pierce through squash.

Categories

Main Dish

Nutrition Facts
Serving Size 320.6g
Amount Per Serving
Calories
286
Calories from Fat
26
% Daily Value*
Total Fat
2.9g
4%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
222mg
9%
Potassium
955mg
27%
Total Carbohydrates
61.5g
20%
Dietary Fiber
11.5g
46%
Sugars
23.2g
Protein
8.3g
Vitamin A 221% Vitamin C 105%
Calcium 9% Iron 16%
* 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
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in sugar
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