Friday, November 18, 2011

All About Winter Squash With Recipe

From Yoga Journal, November 2011
"From the popular pumpkin to the lesser-known varieties like Hubbard and kabocha, winter squashes are nutrient powerhouses that add a sweet and tender note to main courses and sides. Like most other bright-orange vegetables, squash is full of vitamins A, K, C, and E, and carotenoids. And although, as a starchy food, squash is high in carbohydrates, its starches contain pectin, an anti-inflammatory and antioxidant. These nutritious vegetables are also good sources of two trace minerals that the typical American diet is often low in: manganese, which strengthens bones and connective tissue, and potassium, which regulates the body's levels of sodium. Winter squash contains omega-3 fatty acids as well as folic acid (folate) and vitamin B6, which build the red blood supply and help the body break down protein."
Squash & Chickpea Moroccan Stew (from Aida Mollenkamp)


Makes 4 servings

  • 2 tablespoons olive oil (or enough water to saute)
  • 1 medium yellow onion, small dice
  • 4 medium cloves garlic, thinly sliced
  • 2 teaspoons ground cumin
  • 1 (3-inch) cinnamon stick
  • Salt and freshly ground black pepper, to taste 
  • 1 pound butternut squash, peeled and large dice
  • 3/4 pound red potatoes, large dice
  • 2 cups vegetable broth
  • 2 cups cooked chickpeas, drained
  • 1 (14-ounce) can diced tomatoes, with juices
  • Pinch saffron threads, optional
  • 1/2 preserved lemon, finely chopped
  • 1 cup brined green olives (recommend: Cerignola)
  • Steamed couscous, for serving
  • Fresh cilantro leaves, roughly chopped, for garnish (optional)
  • Toasted slivered almonds, for garnish (optional)


Heat water or olive oil in a 3- to 4-quart Dutch oven or heavy-bottomed saucepan with a tight fitting lid over medium heat.

Add onion, garlic, cumin, and cinnamon, and season with salt and freshly ground black pepper. Cook, stirring occasionally, until spices are aromatic and onions are soft and translucent, about 5 minutes.

Add squash and potatoes, season with salt and freshly ground black pepper, stir to coat, and cook until just tender, about 3 minutes. Add broth, chickpeas, tomatoes and their juices, and saffron, if using. Bring mixture to a boil then reduce heat to low. Cover and simmer until squash is fork tender, about 15 minutes.

Remove from heat and stir in preserved lemon and olives.

Serve over couscous garnished with cilantro or almonds.

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