Hearty Butternut Squash and Chickpea Stew with Fluffy Couscous
Indulge in this wholesome and comforting Hearty Butternut Squash and Chickpea Stew, perfectly complemented by fluffy couscous. This vibrant stew combines the sweetness of butternut squash with the nutty flavor of chickpeas, all harmonized by aromatic spices. Rich in fiber and packed with nutrients, it’s a fantastic option for a cozy family dinner or a gathering with friends. Not only is this dish nourishing, but it is also easy to prepare, making it a go-to recipe for busy weeknights. Serve it hot, and enjoy the delightful medley of flavors in every spoonful.
6
Servings
310
Calories
9
Ingredients
Ingredients
olive oil
2 tablespoons
carrot
1 medium (diced)
onion
1 small (diced)
red bell pepper
1/2 (chopped)
whole cumin seeds
1 tablespoon
bay leaf
1 (crumbled)
chickpeas
2 (16 ounce) cans (rinsed and drained)
butternut squash soup
1 (32 ounce) container
couscous
1 1/2 cups
Instructions
1
In a large saucepan, heat the olive oil over medium heat.
2
Add the diced carrot, onion, and chopped red bell pepper to the pan. Sauté for about 5-7 minutes or until the vegetables are softened and fragrant.
3
Stir in the whole cumin seeds and the crumbled bay leaf, continuing to sauté for an additional minute to release their flavors.
4
In a blender, puree 3/4 cup of chickpeas with 3/4 cup of butternut squash soup until smooth. Pour this mixture into the saucepan, stirring to combine.
5
Add the remaining chickpeas and the rest of the butternut squash soup to the pan. Bring the stew to a simmer and let it cook for 15 to 20 minutes, stirring occasionally. Season with salt and pepper to taste.
6
While the stew is simmering, prepare the couscous by placing it in a heat-proof bowl. Pour 1 1/2 cups of boiling water over the couscous, stirring gently.
7
Cover the bowl and let the couscous sit for 3 to 5 minutes, or until all the liquid has been absorbed. Fluff the couscous with a fork to separate the grains.
8
To serve, divide the fluffy couscous among six bowls and ladle the warm chickpea stew around the couscous in each bowl. Enjoy your nourishing meal!
Nutrition Information
5
Fat
51
Carbs
12
Protein
11
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Hearty Butternut Squash and Chickpea Stew?
It is a wholesome, comforting vegetarian stew featuring butternut squash, chickpeas, and aromatic spices served over fluffy couscous.
How many servings does this recipe provide?
This recipe is designed to yield 6 servings.
What are the nutritional facts per serving?
Each serving contains approximately 310 calories, 5g of fat, 51g of carbohydrates, 12g of protein, and 11g of fiber.
Is this stew high in fiber?
Yes, it provides 11g of fiber per serving, making it a very high-fiber meal.
Is this recipe vegetarian?
Yes, it is a vegetarian dish and can be vegan if your butternut squash soup is plant-based.
What ingredients are used in the stew base?
The base consists of olive oil, diced carrot, onion, red bell pepper, whole cumin seeds, and a bay leaf.
How are the chickpeas prepared for this recipe?
The chickpeas should be rinsed and drained; 3/4 cup is pureed with some soup while the rest are added whole.
Why do you puree some of the chickpeas?
Pureeing a portion of the chickpeas with the soup helps to thicken the stew and create a creamier texture.
What kind of soup is used?
The recipe uses a 32-ounce container of pre-made butternut squash soup as the liquid base.
How long should the vegetables be sautéed?
The carrot, onion, and red bell pepper should be sautéed for about 5 to 7 minutes until softened.
How long does the stew need to simmer?
The stew should simmer for 15 to 20 minutes to allow the flavors to meld.
How is the couscous prepared?
Couscous is prepared by pouring 1.5 cups of boiling water over 1.5 cups of couscous, covering it for 3-5 minutes, and then fluffing with a fork.
Can I substitute the couscous?
Yes, you can substitute couscous with quinoa, rice, or bulgur if you prefer.
Is this a good meal for busy weeknights?
Yes, it is described as an easy-to-prepare dish that is perfect for busy schedules.
What spices give this stew its flavor?
Whole cumin seeds and a crumbled bay leaf provide the primary aromatic profile.
Can I use ground cumin instead of whole seeds?
Yes, though whole seeds offer more texture; use about 1-2 teaspoons of ground cumin as a replacement.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 4 days.
Can this stew be frozen?
Yes, the stew freezes well, though it is recommended to freeze the stew separately from the couscous.
Is this dish gluten-free?
The stew itself is generally gluten-free, but couscous is made from wheat. Use a gluten-free grain to make the whole meal gluten-free.
What is the serving suggestion?
Ladle the warm stew around a mound of fluffy couscous in a bowl and serve hot.
Can I add more vegetables?
Absolutely; spinach, kale, or zucchini would make excellent additions to this stew.
What type of chickpeas should I use?
The recipe calls for two 16-ounce cans of chickpeas, rinsed and drained.
Does the stew contain any added sugar?
There is no added sugar in the recipe, though the squash soup and carrots provide natural sweetness.
How much fat is in this recipe?
It is a low-fat meal with only 5g of fat per serving.
Is this a one-pot meal?
Almost; the stew is made in one saucepan, while the couscous requires a separate bowl.
What is the texture of the stew?
It has a thick and hearty texture due to the mixture of whole and pureed chickpeas.
Can I use fresh butternut squash instead of soup?
Yes, but you would need to cook and puree the squash with broth first to replicate the soup base.
How much protein does it have?
It contains 12g of protein per serving, primarily from the chickpeas and couscous.
Is the dish spicy?
No, it is aromatic and flavorful but not spicy. You can add red pepper flakes for heat.
What size onion and carrot are needed?
The recipe suggests using one medium carrot and one small onion.