Recipe courtesy of
Martha Tinkler
for
Food Network Kitchen
Recipe courtesy of
Martha Tinkler
for
Food Network Kitchen
Watch how to make this recipe.
Healthy Harissa Squash Stew
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- Level: Easy
- Total: 1 hr
- Active: 30 min
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 325
- Total Fat
- 8 grams
- Saturated Fat
- 3 grams
- Cholesterol
- 0 milligrams
- Sodium
- 1096 milligrams
- Carbohydrates
- 55 grams
- Dietary Fiber
- 15 grams
- Sugar
- 10 grams
- Protein
- 13 grams
This delicious vegan stew has everything you need when you’re craving comfort but also want a healthy, nutritious meal. Pureeing the squash after it cooks makes it nice and creamy, no actual cream is required. Tomatoes give the stew a rounded flavor with acid and sweetness while harissa gives it satisfying spice that’s not overwhelmingly. The chickpeas add heartiness and protein and it’s a full meal in just one delicious plant-based bowl!
- Level: Easy
- Total: 1 hr
- Active: 30 min
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 325
- Total Fat
- 8 grams
- Saturated Fat
- 3 grams
- Cholesterol
- 0 milligrams
- Sodium
- 1096 milligrams
- Carbohydrates
- 55 grams
- Dietary Fiber
- 15 grams
- Sugar
- 10 grams
- Protein
- 13 grams
Ingredients
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Directions
- Heat the coconut oil in a large Dutch oven or heavy-bottom saucepan over medium heat. Add the onion and garlic and cook, stirring occasionally, until the garlic is soft and the onion translucent, about 7 minutes. Stir in the harissa, tomato paste and garam masala. Season with 1 teaspoon salt and 1/2 teaspoon pepper. Cook until the tomato paste darkens, about 2 minutes longer.
- Add the butternut squash and toss to coat with the pastes and spices. Cook, stirring frequently, until the squash starts to soften on the edges, about 5 minutes. Add the tomatoes and scrape up any browned bits from the bottom of the pan. Stir in the chickpeas and 4 cups water. Bring to a boil, then reduce to a simmer. Partially cover the pot and cook until the squash is tender, about 30 minutes. Taste and add salt or pepper if needed.
- Transfer 2 cups of the hot stew to a blender. Place a folded kitchen towel over the lid and hold the lid down gently with your hand. Blend until smooth. Pour the pureed soup back into pot. Stir until warmed through, breaking up any large chunks of squash. Serve garnished with the cilantro and a squeeze of fresh lime.
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