Mediterranean Stew
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Mediterranean Stew
YIELD Makes 6 servings
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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.
INGREDIENTS
| 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) | |
PREPARATION:
Slow Cooker Directions
- 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.
- Serve mixture over couscous. Garnish with parsley.
This recipe appears in:
European
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 |