Butternut Squash and Chickpea Stew with Couscous
Prepared creamy soups like butternut squash, corn, and potato-leek make great bases for hearty stews that sneak an extra veggie serving past picky eaters.
Ingredients
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2 tablespoons olive oil
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1 medium carrot, diced (3/4 cup)
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1 small onion, diced (1 cup)
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1/2 red bell pepper, chopped (1/2 cup)
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1 tablespoon whole cumin seeds
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1 bay leaf, crumbled
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2 16-ounce cans chickpeas, rinsed and drained, divided
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1 32-ounce container butternut squash soup, divided
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1-1/2 cups couscous
Directions
1.
Heat oil in saucepan over medium heat. Saute carrot in oil 3 to 5 minutes, or until softened. Add onion and bell pepper, and saute 3 to 5 minutes more, or until soft. Stir in cumin seeds and bay leaf.
2.
Puree 3/4 cup chickpeas and 3/4 cup butternut squash soup in blender until smooth. Add to carrot mixture along with remaining chickpeas and soup. Simmer 15 to 20 minutes. Season with salt and pepper.
3.
Meanwhile, place couscous in heat-proof bowl, and stir in 1-1/2 cups boiling water. Cover, and let stand 3 to 5 minutes, or until all liquid is absorbed. Fluff couscous with fork. Divide couscous among 6 shallow bowls. Ladle chickpea stew around couscous in each bowl.
Nutrition information
Calories 480, Total Fat 8 g, Saturated Fat 1 g, Sodium 645 mg, Carbohydrate 87 g, Fiber 11 g, Protein 15 g, Sugars 11 g
Percent Daily Values are based on a 2,000 calorie diet
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