夕食簡単

Curried Squash Stew

Name: Curried Squash Stew
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4
Ingredients: 1 tablespoon vegetable oil; 1 yellow onion; 2 cloves garlic; 1 celery stalk; 1/2 teaspoon ground cinnamon; 1 large zucchini; 2 tablespoons curry powder; 3 cups butternut squash; 1 can (14.5 ounce) low-sodium diced tomatoes; 1 can (15.5 ounce) low-sodium white beans or chickpeas

Curry powder and cinnamon give unique flavor to this zucchini, butternut squash, tomato, and bean stew. Add raisins or dried cranberries for an added "sweet note."

55 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 1/2 cup servings

240

カロリー

11g

タンパク質

42g

炭水化物

脂質

13g

食物繊維

10g

糖類

213mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 0 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

vegetable oil
1 tablespoon
yellow onion
1 · peeled and chopped
garlic
2 cloves · peeled and minced
celery stalk
1 · including leaves, chopped
ground cinnamon
1/2 teaspoon
zucchini
1 large · or 2 small
curry powder
2 tablespoons
butternut squash
3 cups
low-sodium diced tomatoes
1 can (14.5 ounce) · including liquid
low-sodium white beans or chickpeas
1 can (15.5 ounce) · drained and rinsed

作り方

1
Heat a large pot on the stove over medium heat and add oil. Add the onion, garlic and celery and cook about 10 minutes, until the onion is tender.
2
Add zucchini and curry powder and cook for 10 minutes, stirring occasionally.
3
Add the butternut squash, tomatoes and chickpeas and cover. Continue cooking about 10 minutes.
4
Serve with cooked brown rice.

出典: USDA MyPlate Kitchen · USDA Center for Nutrition Policy and Promotion

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