African Squash and Chick Pea Stew

Name: African Squash and Chick Pea Stew
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: African
Ingredients: 473 milliliters butternut squash, peeled, seeded, cut into 1-inch cubes; 425 grams can chickpeas (garbanzo beans), drained, rinsed; 411 grams can low-sodium diced tomatoes, undrained; 118 milliliters chopped fresh cilantro leaves; 1 teaspoons ground cinnamon; 1 teaspoon ground coriander; 2 teaspoons ground cumin; 0 teaspoons ground red pepper (cayenne); 1 teaspoons ground turmeric; 355 milliliters thinly sliced okra; 4 teaspoons olive oil; 473 milliliters large onions, chopped; 0 teaspoons salt; 79 milliliters raw unsalted hulled pumpkin seeds (pepitas), toasted; 473 milliliters vegetable broth

The recipe African Squash and Chick Pea Stew could satisfy your African craving in about 45 minutes. One serving contains 279 calories, 11g of protein, and 9g of fat. This recipe serves 4. This recipe covers 27% of your daily requirements of vitamins and minerals. It works well as a budget friendly soup. It can be enjoyed any time, but it is especially good for Autumn. If you have butternut squash, ground coriander, canned tomatoes, and a few other ingredients on hand, you can make it. It is a good option if you're following a gluten free and vegan diet.

Instructions

In 5-quart Dutch oven or saucepan, heat 3 teaspoons of the oil over medium heat.

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Cooking Oil

Equipment you will use

Dutch Oven

Sauce Pan

Add onions to oil; cook 10 minutes, stirring occasionally, until golden brown.

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Onion

Cooking Oil

Add all spices; stir until onions are well coated. Cook about 3 minutes, stirring frequently, until glazed and deep golden brown. Stir in squash; coat well with seasoned mixture. Stir in broth, tomatoes and chickpeas.

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Chickpeas

Tomato

Onion

Spices

Squash

Broth

Heat soup to boiling; reduce heat. Cover and simmer about 15 minutes or until squash is tender.

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Squash

Soup

Meanwhile, in 8-inch skillet, heat remaining 1 teaspoon oil over medium-high heat; add okra to oil. Cook 3 to 5 minutes, stirring frequently, until tender and edges are golden brown; stir into stew.

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Okra

Stew

Cooking Oil

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Frying Pan

Divide stew evenly among 4 bowls. For each serving, top stew with 2 tablespoons chopped cilantro and generous 1 tablespoon pumpkin seeds.

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Pumpkin Seeds

Cilantro

Stew

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Bowl

Equipment

Ingredients

Servings:

473milliliters

butternut squash, peeled, seeded, cut into 1-inch cubes 425grams

can chickpeas (garbanzo beans), drained, rinsed 411grams

can low-sodium diced tomatoes, undrained 118milliliters

chopped fresh cilantro leaves 1teaspoons

ground cinnamon 1teaspoon

ground coriander 2teaspoons

ground cumin 0teaspoons

ground red pepper (cayenne)1teaspoons

ground turmeric 355milliliters

thinly sliced okra 4teaspoons

olive oil 473milliliters

large onions, chopped 0teaspoons

salt 79milliliters

raw unsalted hulled pumpkin seeds (pepitas), toasted 473milliliters

vegetable broth

Recommended wine: Pinotage, Chenin Blanc, Riesling

Pinotage, Chenin Blanc, and Riesling are my top picks for African. The best wine for African dishes will depend on the dish, but a fruity, aromatic white wine is a safe bet for spicy dishes while pinotage would be a traditional match for South African cuisine. The Painted Wolf The Den Pinotage with a 4.1 out of 5 star rating seems like a good match. It costs about 15 dollars per bottle.