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Spicy Squash Stew

Yield 8 servings (serving size: about 1 cup)
Most vegetables contain small amounts of potassium, but winter vegetables like squash and parsnips are particularly high. This stew gains 203 milligrams of potassium from the butternut squash and 62 milligrams from the parsnips. The ingredient list is long, but most are easy-to-measure spices. Canned chickpeas and frozen lima beans help keep the cooking time short.

Ingredients

  • 1 1/2 tablespoons canola oil
  • 1 1/2 cups coarsely chopped onion
  • 4 garlic cloves, minced
  • 1/2 teaspoon salt, divided
  • 1 tablespoon curry powder
  • 1 tablespoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground red pepper
  • 4 cups (1-inch) cubed peeled butternut squash
  • 1 cup chopped parsnip (about 2 medium)
  • 1 3/4 cups less-sodium vegetable broth (such as Swanson Certified Organic)
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 cup frozen lima beans, thawed
  • 1 cup canned chickpeas, drained
  • 2 cups fresh baby spinach
  • 1 cup light coconut milk
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon fresh lime juice

Nutrition Information

  • calories 167
  • caloriesfromfat 29 %
  • fat 5.4 g
  • satfat 1.7 g
  • monofat 1.9 g
  • polyfat 1.3 g
  • protein 5.2 g
  • carbohydrate 27.2 g
  • fiber 6.3 g
  • cholesterol 0.0 mg
  • iron 2.4 mg
  • sodium 419 mg
  • calcium 77 mg

How to Make It

  1. Heat canola oil in a Dutch oven over medium-high heat. Add onion; sauté 4 minutes or until onion is tender. Add garlic and 1/4 teaspoon salt, and sauté 1 minute. Add curry powder, cumin, coriander, cinnamon, and pepper; cook 2 minutes, stirring constantly. Stir in the squash, parsnip, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until squash is slightly tender, stirring occasionally.

  2. Stir in remaining 1/4 teaspoon salt, lima beans, and chickpeas. Uncover and simmer 8 minutes or until vegetables are tender, stirring occasionally. Add spinach and coconut milk; cook 2 minutes or until thoroughly heated, stirring frequently. Remove from heat. Stir in cilantro and juice. Serve immediately.