晚餐简单

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 份

营养成分（每份）

每份数值 · 每份分量: 1 1/2 cup servings

240

卡路里

11g

蛋白质

42g

碳水

脂肪

13g

膳食纤维

10g

糖

213mg

钠

饱和脂肪 1 g · 胆固醇 0 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

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

步骤

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.

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

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