December 16, 2017
Tex-Mex Butternut Stew
Recipe

Tex-Mex Butternut Stew

by Berkeley Wellness  

The texture of the bulgur gives the impression that there’s meat in this hearty stew. Serving suggestion: Serve the stew topped with plain fat-free yogurt and a sprinkling of cilantro and scallions, if you like.

Ingredients

  • ½ cup bulgur
  • 1 cup boiling water
  • 1 tablespoon olive oil
  • 1 large onion, cut into ½-inch chunks
  • 3 cloves garlic, minced
  • 2 red bell peppers, cut into ½-inch squares
  • 1 pound butternut squash or sweet potato, peeled and cut into ½-inch cubes
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon cinnamon
  • ½ teaspoon salt
  • 1¾ cups cooked chickpeas or canned (rinsed and drained)
  • 1 can (14½ ounces) no-salt-added diced tomatoes

Directions

  1. In a small heatproof bowl, combine the bulgur and boiling water. Set aside to soak while you prepare the rest of the stew.
  2. In a nonstick Dutch oven or large saucepan, heat the oil over medium heat. Add the onion and garlic, and cook, stirring, until the onion is soft, about 7 minutes.
  3. Add the bell peppers and cook, stirring, until the peppers are crisp-tender, about 5 minutes.
  4. Add the butternut squash and cook, stirring, until the squash begins to soften, about 4 minutes.
  5. Add the chili powder, cumin, cinnamon, and salt, stirring to combine. Add the chickpeas and the tomatoes and their juice, and bring to a boil.
  6. Drain the bulgur and add to the pan. Reduce to a simmer, cover, and cook until the squash is tender, the chili is slightly thickened, and the flavors are blended, about 7 minutes.
Makes 4 servings.

Nutrition per serving: 490 calories, 9g total fat (1g saturated), 25g dietary fiber, 88g carbohydrate, 20g protein, 530mg sodium.

A good source of: beta carotene, fiber, folate, magnesium, niacin, potassium, thiamin, vitamin B6, vitamin C, vitamin E, zinc.

Also see Golden Butternut Squash Soup.