Like HowStuffWorks on Facebook!

Mediterranean Stew

Mediterranean Stew

Mediterranean Stew

Butternut squash is a member of the winter squash family. It is low in calories, fat and sodium. Although all squash is a good source of beta-carotene, winter squash develops additional beta-carotene after it has been picked and stored.


Makes 6 servings


1 medium butternut or acorn squash, peeled and cut into 1-inch cubes
2 cups unpeeled eggplant, cut into 1-inch cubes
2 cups sliced zucchini
1 can (about 15 ounces) chickpeas, rinsed and drained
1 package (10 ounces) frozen cut okra
1 can (8 ounces) tomato sauce
1 cup chopped onion
1 medium tomato, chopped
1 medium carrot, thinly sliced
1/2 cup reduced-sodium vegetable broth
1/3 cup raisins
1 clove garlic, minced
1/2 teaspoon ground cumin
1/2 teaspoon ground turmeric
1/4 to 1/2 teaspoon ground red pepper
1/4 teaspoon ground cinnamon
1/4 teaspoon paprika
6 to 8 cups hot cooked couscous or rice
Fresh parsley (optional)


  1. Combine squash, eggplant, zucchini, chickpeas, okra, tomato sauce, onion, tomato, carrot, broth, raisins, garlic, cumin, turmeric, red pepper, cinnamon and paprika in slow cooker; mix well. Cover; cook on LOW 8 to 10 hours or until vegetables are crisp-tender.
  2. Serve mixture over couscous. Garnish with parsley.

Nutritional Information

Sodium 484 mg
Protein 14 g
Fiber 12 g
Carbohydrate 83 g
Saturated Fat <1 g
Total Fat 2 g
Calories from Fat 4 %
Calories 394

Dietary Exchange

Vegetable 4
Starch 4

Check out more recipes for European