Spicy Squash Stew

Most vegetables contain small amounts of potassium, but winter vegetables like squash and parsnips are particularly high. This stew gains 203 milligrams of potassium from the butternut squash and 62 milligrams from the parsnips. The ingredient list is long, but most are easy-to-measure spices. Canned chickpeas and frozen lima beans help keep the cooking time short.

Yield: 8 servings (serving size: about 1 cup)

Ingredients

• 1 1/2  tablespoons  canola oil
• 1 1/2  cups  coarsely chopped onion
• 4  garlic cloves, minced
• 1/2  teaspoon  salt, divided
• 1  tablespoon  curry powder
• 1  tablespoon  ground cumin
• 1/2  teaspoon  ground coriander
• 1/2  teaspoon  ground cinnamon
• 1/4  teaspoon  ground red pepper
• 4  cups  (1-inch) cubed peeled butternut squash
• 1  cup  chopped parsnip (about 2 medium)
• 1 3/4  cups  less-sodium vegetable broth (such as Swanson Certified Organic)
• 1  (14.5-ounce) can diced tomatoes, undrained
• 1  cup  frozen lima beans, thawed
• 1  cup  canned chickpeas, drained
• 2  cups  fresh baby spinach
• 1  cup  light coconut milk
• 1/4  cup  chopped fresh cilantro
• 1  tablespoon  fresh lime juice

Preparation

Heat canola oil in a Dutch oven over medium-high heat. Add onion; sauté 4 minutes or until onion is tender. Add garlic and 1/4 teaspoon salt, and sauté 1 minute. Add curry powder, cumin, coriander, cinnamon, and pepper; cook 2 minutes, stirring constantly. Stir in the squash, parsnip, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until squash is slightly tender, stirring occasionally.

Stir in remaining 1/4 teaspoon salt, lima beans, and chickpeas. Uncover and simmer 8 minutes or until vegetables are tender, stirring occasionally. Add spinach and coconut milk; cook 2 minutes or until thoroughly heated, stirring frequently. Remove from heat. Stir in cilantro and juice. Serve immediately.

Nutritional Information

Calories:

167 (29% from fat)

Fat:

5.4g (sat 1.7g,mono 1.9g,poly 1.3g)

Protein:

5.2g

Carbohydrate:

27.2g

Fiber:

6.3g

Cholesterol:

0.0mg

Iron:

2.4mg

Sodium:

419mg

Calcium:

77mg