Butternut Squash Stew

Prep Time:
10 minutes
Cook Time
20-25 minutes
Serving Size
1 cup
1 tablespoon of canola oil
2 cups of butternut squash, peeled and cubed
1 onion, diced
2 garlic cloves, crushed
1 teaspoon of cilantro
½ teaspoon of ground cumin
1 can of chopped tomatoes, low sodium (16oz)
2 cans of chickpeas, drained (32oz)
1 can of sliced carrots (16oz)
½ teaspoon of chili powder
½ teaspoon of paprika powder
1 can of chicken broth, low sodium (16oz)
2 cups of water


  1. Heat the canola oil in a large pan. Cook the onion and butternut squash for 5 minutes, until the onion is softened but not browned.
  2. Add in the garlic, spices and cilantro; cook for 1 minute.
  3. Add the chopped tomatoes and chickpeas to the pan. Make sure all ingredients mix in well.
  4. Lastly, add the chicken broth, water and carrots. Cover and let simmer for about 20 minutes.




Recipe modified by CHOICES Nutrition Education Program

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