1 medium onion
½ small Scotch Bonnet pepper or 1 medium jalapeno pepper
2 cloves garlic
1 tablespoon canola oil
One 15-ounce can low-sodium chickpeas
4 cups cubed butternut squash (1 ¼ pounds)
2 teaspoons ground turmeric
2 teaspoons ground coriander
1 teaspoon ground cumin
1 teaspoon mustard powder
1 teaspoon ground fennel
1 teaspoon ground allspice
¼ teaspoon cayenne pepper
1 ¼ cups low-sodium chicken broth
¾ teaspoon salt
¼ teaspoon fresh ground pepper
2 scallions, both green and white parts
Four 10-inch whole-wheat tortillas or wrap breads
Chop the onion, seed and chop the pepper and mince the garlic.
Heat the oil in a large skillet over medium-high heat. Add the onions and pepper and cook, stirring occasionally, until softened, about 5 minutes. Meanwhile, drain and rinse the chickpeas and, if necessary, cut the butternut squash cubes further into 1-inch pieces.
When the onions are soft, add the garlic to the skillet and cook 1 minute more. Stir in the turmeric, coriander, cumin, mustard powder, fennel, allspice and cayenne and cook, stirring, until fragrant, 1 minute.
Add the chickpeas and butternut squash to the skillet and cook until the squash begins to soften, 3-4 minutes. Add the chicken broth, salt and pepper, bring to a boil, then reduce heat to medium, cover and cook, until the squash is softened and about half the liquid is absorbed, 10-12 minutes. Chop the scallions.
Place a tortilla or wrap bread on each plate, scoop a cup of the stew onto the center of each, sprinkle with scallions, then wrap. Alternatively you can serve the stew in bowls garnished with scallion with the tortilla or bread on the side.
Makes 4 servings
Serving size: 1 cup stew and 1 tortilla
Calories 472; Total Fat 9 g; (Sat Fat 0.5 g, Mono Fat 2.6 g, Poly Fat 1.3 g); Protein 15 g; Carb 69 g; Fiber 11 g; Cholesterol 0 mg; Sodium 710 mg
Excellent Source of: protein, fiber, vitamin A, vitamin C, vitamin K, copper, iron, magnesium, manganese, potassium
Good Source of: thiamin, niacin, vitamin B6, folate, calcium, molybdenum, phosphorus