저녁쉬움

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 인분

영양 정보 (1인분 기준)

1인분 기준 · 1회 제공량: 1 1/2 cup servings

240

칼로리

11g

단백질

42g

탄수화물

지방

13g

식이섬유

10g

당류

213mg

나트륨

포화지방 1 g · 콜레스테롤 0 mg

링은 1회 제공량을 2,000kcal 기준일 대비 비율로 보여줍니다. Nutrola 앱에서는 나만의 목표에 맞춰 채워집니다.

재료

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

조리법

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.

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

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