Mediterranean Stew
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Mediterranean Stew
Yield: Makes 6 servings
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:
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:
| Serving Size: | |
| 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 |
This recipe appears in:
European