Roasted Butternut Squash Stew
This one-pot meal is perfect for a chilly meatless Monday—or any other day of the week.
- 1 small butternut squash, peeled and cut into cubes (about 3 cups/750 mL)
- 1 tbsp plus 1 tsp (20 mL) olive oil, divided
- 1½ tsp (7 mL) Cinnamon Plus™, divided
- ½ tsp (2 mL) salt, divided
- Optional: ⅛ tsp (0.5 mL) ground cayenne pepper
- 1 medium onion
- 1 medium zucchini
- 2 garlic cloves, pressed
- 1 can (28 oz. /796 mL) crushed tomatoes
- 1 can (15 oz./450 mL) chickpeas, drained and rinsed
- 1½ cup (375 mL) low-sodium vegetable broth
- 2 cups (500 mL) baby spinach leaves
- 2 cups (50 mL) cooked quinoa
- Optional Toppings: Roasted cashews, chopped cilantro, plain yogurt, hot sauce
Preheat the oven to 400°F (200°C). Combine the squash, 1 tbsp (15 mL) of the oil, ½ tsp (2 mL) of the Cinnamon Plus™, ¼ tsp (1 mL) of the salt, and the cayenne (if using), in a medium bowl.
Place the squash in a single layer on a sheet pan. Bake until tender and beginning to brown, about 20 minutes.
Meanwhile, coarsely chop the onion and slice the zucchini into ¼" (6-mm) half-moons.
Heat the remaining oil in a large pot over medium-high heat. Add the onion and remaining salt and cook until softened, about 3 minutes. Add the garlic and cook until fragrant, about 1 minute. Add the remaining Cinnamon Plus™; cook and stir for 30 seconds.
Stir in the tomatoes, chickpeas, zucchini and broth. Bring to a boil, then reduce the heat and simmer for 5 minutes.
Gently stir in the squash. Simmer for 5 minutes. Remove from the heat; add the spinach and stir until wilted.
Serve over cooked quinoa with optional toppings, if you like. Cilantro and cashews are highly recommended!
- 4 servings
Nutrients per serving:
U.S. nutrients per serving: Calories 420, Total Fat 9 g, Saturated Fat 1 g, Cholesterol 0 mg, Sodium 970 mg, Carbohydrate 75 g, Fiber 17 g, Total Sugars 18 g (includes 0 g added sugar), Protein 17 g
Save some time by using store-bought fresh or frozen squash that’s already peeled and cut. Frozen squash won’t get as browned as fresh, but a preheated sheet pan will help.
Serving Ideas: No quinoa? It’ll be just as delicious over rice, couscous, or toasted naan.
Protein Boost: If you’d like more protein, you can add roasted shrimp or frozen cooked meatballs.
Simple Swaps: This recipe is so flexible. You can substitute cannellini beans for the chickpeas, sweet potatoes for the butternut squash, and broccoli or cauliflower florets for the zucchini.