Sunday, April 27, 2008

Spicy Squash Stew

April temperatures have dropped back down, after an early burst of summer - but hey, April Showers Bring May Flowers. In the meantime, here's a stew for a cold night.

Heat two teaspoons of canola oil in a medium saucepan over medium-high heat. Add 3/4 cup chopped onion, and saute for 4 minutes. Add 2 minced garlic cloves and a dash of salt and saute an additional minute, then add: one and a half teaspoons curry powder, one and a half teaspoons cumin, 1/2 tsp. coriander, 1/2 tsp. cinnamon, and an 1/8 tsp. ground red pepper. Saute another 2 minutes, stirring constantly.

Add two cups cubed butternut squash, half cup chopped parsnip, 3/4 cup + 2 tablespoons vegetable broth (sorry for that awkward amount; another way to look at it is just shy of one cup), and 3/4 cup canned, diced tomatoes, undrained. Bring it all to a boil, cover, reduce heat and simmer for fifteen minutes.

Add half a cup frozen lima beans (thawed), half a cup canned chickpeas, drained, and another dash of salt. Simmer, uncovered, for 8 minutes. Add one cup fresh spinach and 1/2 cup light coconut milk (don't forget, the word "milk" here doesn't need to scare a vegan!). Cook an additional two minutes. Remove from heat and stir in two tablespoons chopped cilantro and one and a half teaspoons fresh lime juice.

This recipe yields 4, one-cup servings of 170 calories each. Serve immediately.

If you're sensitive to spicy foods, be careful. This recipe lives up to it's name! You can lower the amount of curry powder, cumin or ground red pepper to make it less so.

onion $0.74
butternut squash $3.04
parsnip $1.25
canned diced tomato $1.19
lima beans $2.69
canned chickpeas $1.69
spinach $2.50
light coconut milk $2.39
cilantro $1.49
lime $0.50

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The Vegan Pantry

  • Vegan yogurt - Whole Soy
  • Vegan milk - Silk
  • Vegan Feta - Sunergia
  • Vegan Cheese - Galaxy Foods
  • Vegan Eggs - Ener-G
  • Vegan Butter - Earth Balance