Servings | 6 |
---|---|
Preparation Time | 10 Minutes |
Cook Time | 1 Hour, 5 Minutes |
Total Time | 1 Hour, 15 Minutes |
Difficulty | Easy |
Main Ingredient | Rice; Butternut Squash; Zucchini |
Category | Rice & Grains; Vegetables |
Meal | Dinner |
Type | Main Dish |
Cook Method | Stove Top |
Diet |
1 tablespoon olive oil
1 large onion, chopped
1 cup low-sodium vegetable broth
1/2 teaspoon chili powder, or to taste
1 teaspoon cumin
1/2 teaspoon cinnamon
1/2 teaspoon paprika
1/2 teaspoon turmeric
1/2 teaspoon cardamom
1 pound (2 cups diced) butternut squash, peeled, seeded, diced
1/4 cup raisins
2 carrots, sliced
3 cloves garlic, minced
1 large zucchini, halved lengthwise and sliced
1 (15-ounce) can garbanzo beans, drained
1/4 cup pitted black olives, halved
3/4 teaspoon salt
1/2 teaspoon white pepper
1/4 cup chopped fresh parsley, divided
1-2 tablespoons fresh lemon juice
3 cups cooked brown rice
In a large pot, heat the oil over medium-high heat. Add the onion and cook until translucent, about 2 minutes. Add the broth. Reduce the heat to medium-low and let the pot simmer, stirring frequently, for about 20 minutes.
Combine the spices in a mixing bowl while the broth is simmering then stir them into the pot. Add the butternut squash, raisins, carrots, and garlic to the pot.
Cover the pot and continue to let it simmer until the vegetables are tender, about 25-30 minutes. Add the zucchini, garbanzo beans, olives, salt, and pepper. Re-cover the pot and continue to simmer until the zucchini is tender, an additional 10-12 minutes.
Stir in 2 tablespoons of parsley and lemon juice.
Add warm rice to a large serving platter or individual plates. Spoon the stew over the rice. Garnish with the remaining parsley and serve.
Calories: 300 cal
Total fat: 6g
Saturated fat: 1g
Sodium: 464mg
Carbohydrate: 54g
Fiber: 9g
Protein: 11g