Afghan-style butternut squash stew with garlic yogurt
Diabetes-Friendly, Soy-Free, Mediterranean, Vegetarian
30 – 45 Minutes
Based on the Afghan dish borani kadoo, this butternut squash and chickpea stew is the perfect cozy dish for autumn.
The Heart-Check Certification indicates the recipe meets the American Heart Association®’s nutrition requirements. To remain at or under the maximum 600mg sodium per serving, use no more than ½ teaspoon salt to season this recipe. We also recommend using the lower amounts of oil suggested for preparation.
In your bag
- ½ cup freekeh
- 1 organic yellow onion
- 1 cup cooked chickpeas
- 1 tablespoon tomato paste
- Sun Basket warming turmeric spice blend (ground turmeric - granulated garlic - coriander - cumin - ground ginger)
- 15 ounces organic chopped peeled butternut squash
- 4 or 5 sprigs organic fresh mint
- Sun Basket garlic yogurt (Greek yogurt - fresh garlic)
Freekeh is wheat that has been harvested before the grain has ripened and is then roasted or sun-dried. Boasting a wealth of nutritional benefits, it’s full of fiber and contains minerals such as selenium, potassium, and magnesium.
Make It Ahead
The freekeh and the butternut squash stew (Steps 1 and 2) can be prepared up to 1 day ahead. Let cool, then cover and refrigerate separately overnight. When ready to serve, gently rewarm separately, adding 1 to 2 tablespoons water to loosen the stew if needed, as you proceed with Step 3.
Calories: 490, Protein: 21g (42% DV), Fiber: 15g (60% DV), Total Fat: 11g (17% DV), Monounsaturated Fat: 6g, Polyunsaturated Fat: 1g, Saturated Fat: 1.5g (8% DV), Cholesterol: 5mg (2% DV), Sodium: 70mg (3% DV), Carbohydrates: 85g (28% DV), Total Sugars: 12g, Added Sugars: 0g (0% DV).
Contains: Milk, Wheat
Sodium does not include pantry salt; for reference, ⅛ teaspoon kosher salt per serving averages 240mg (10% DV). Not a significant source of trans fat. Packed in a facility that handles all major food allergens* and gluten. *Milk, Eggs, Fish, Crustacean Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans.
The Heart-Check Certification applies to original recipes only and does not apply when a protein customization is utilized.
This recipe meets the American Diabetes Association Nutrition Guidlines