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Afghan-style butternut squash stew with garlic yogurt

In order to bring you the best organic produce, some ingredients may differ from those depicted.

Heart-Check Certified

Afghan-style butternut squash stew with garlic yogurt

Diabetes-Friendly, Vegetarian, Mediterranean, Soy-Free

2 Servings, 490 Calories/Serving

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.

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In your bag

1 bag serves 2 (2 bags serve 4)
Sun Basket is proud to source the organic ingredients indicated below. On the rare occasion we are unable to meet our organic promise, we'll put a note 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)

Ingredient IQ

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.

Nutrition per serving

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.

Instructions

2-serving instructions (4-serving modifications in red)

Wash produce before use

1

Cook the freekeh

In a small sauce pot, combine the freekeh and 1⅓ cups [2⅔ cups] water, salted, if desired. Bring to a boil, reduce to a simmer, cover, and cook until the freekeh is tender and the water is absorbed, 18 to 20 minutes.
While the freekeh cooks, prepare the stew.

2

Cook the butternut squash stew

  • Peel and thinly slice enough onion to measure 1½ cups [3 cups].
  • Rinse the chickpeas.
In a large frying pan [large sauce pot] over medium-high heat, warm 2 to 3 teaspoons oil until hot but not smoking. Add the onion and cook, stirring occasionally, until starting to soften, 2 to 3 minutes. Stir in the tomato paste and cook until caramelized, 1 to 2 minutes. Stir in the turmeric spice blend and cook until fragrant, about 1 minute.
Add the butternut squash and 1½ cups [2½ cups] water and bring to a boil. Reduce to a simmer, cover, and cook until the squash is tender, 15 to 18 minutes. Stir in the chickpeas and cook until warmed through, 1 to 2 minutes. Remove from the heat and season to taste with salt, if desired, and pepper.
When the stew is almost done, prepare the mint and the garlic yogurt.

3

Prep the mint; finish the garlic yogurt

  • Strip the mint leaves from the stems; coarsely chop the leaves for garnish.
In a small bowl, stir together the garlic yogurt and 1 to 2 teaspoons [2 to 4 tsp] oil. Season to taste with salt, if desired, and pepper.

Serve

Transfer the freekeh to individual bowls and top with the butternut squash stew. Garnish with the garlic yogurt and mint and serve.

Kids Can!

  • Measure the water for the freekeh and the stew.
  • Measure the onion.
  • Rinse the chickpeas.
  • Strip the mint leaves.
  • Garnish with the garlic yogurt and mint.

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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