3437
Calories
Total Fat
Protein
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Chunky Butternut 'Stew' with Couscous
A hearty, colorful blend of butternut squash, tomatoes, garbanzo beans and plump raisins simmered in an aromatic broth served over nutty couscous
20
Prep Time
(MINUTES)
50
Total Time
(MINUTES)
7
Servings
4.1 of 5
(14 ratings)
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Ingredients
- 1 medium butternut squash (1 medium = about 2 lb)
- 2 tablespoons Pure Wesson® Canola Oil
- 1 large onion, chopped (1 large = about 1 cup)
- 3 cloves garlic, minced
- 1/2 teaspoon ground red pepper
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- 1 teaspoon ground cumin, divided
- 2 cans (14 oz each) reduced-sodium chicken broth
- 1 can (15 oz each) garbanzo beans, drained, rinsed
- 1 can (14.5 oz each) Hunt's® Petite Diced Tomatoes, drained
- 1/2 cup raisins
- 1-1/2 cups water
- 1/2 teaspoon kosher salt
- 1-1/2 cups plain couscous, uncooked (1-1/2 cups = 9 oz)
- 2 tablespoons chopped fresh parsley
- 1/4 cup whole almonds, chopped
Nutrition Information
354
8g
12g
Serving Size: 7 servings (1-1/4 cups stew over 1/2 cup couscous each)
Directions
- Peel and remove seeds from squash. Cut into 1-inch chunks; set aside. Heat oil in 6-quart saucepan over medium heat. Add onion; cook and stir occasionally until soft, about 5 minutes. Stir in garlic, red pepper, cinnamon, nutmeg and 1/2 teaspoon of the cumin. Cook 1 minute more.
- Add broth, squash, beans, drained tomatoes and raisins. Bring to a boil over medium-high heat. Reduce heat to low. Cover and cook 10 minutes. Remove cover and cook until squash is tender, about 15 minutes.
- Heat water to boiling in medium saucepan. Stir in the remaining cumin and salt; then stir in couscous. Cover and remove from heat. Let stand about 5 minutes. Fluff with fork.
- Ladle stew over couscous in shallow serving bowl. Sprinkle with parsley and almonds.
Cook's Tip
For a thicker 'stew', reduce the broth to 1 can and increase the diced tomatoes to 2 cans. Either petite diced or regular diced tomatoes can be used.
| Nutrition Information | close | |
| Amount per Serving | ||
| Calories | 354 | |
| % Daily Value* | ||
| Total fat | 8 g | 12% |
| Saturated fat | 1 g | 3% |
| Cholesterol | 0 MG | 0% |
| Sodium | 550 MG | 23% |
| Carbohydrate | 62 g | 21% |
| Dietary fiber | 9 g | 36% |
| Sugars | 12 g | 1% |
| Protein | 12 g | 24% |
| Vitamin A | 205% | |
| Vitamin C | 36% | |
| Calcium | 11% | |
| Iron | 17% | |
* Percent Daily Values are based on a 2,000 calorie diet.
About our Nutrition Information
About our Nutrition Information
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