Photo: Kevin McCutcheon
Vegetarian Stew with Quinoa, Butternut Squash & Coconut Milk
14 ingredients
Serves 4
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Estimated Nutrition (whole recipe, rough)
838
Calories
21g
Protein
47g
Fat
89g
Carbs
Counts 10 of 13 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Coconut | 1/2 cup shredded (40g) | 283 |
| Quinoa | 1 cup cooked (185g) | 222 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2/3 cup quinoa
- 1 1/3 cup water
- Pinch of salt
- 2 cups diced (1/2-inch) butternut squash
- 2 tsp olive oil
- 1 medium onion, diced
- 1/2 tsp kosher salt
- 2 tbsp minced fresh ginger
- 1/2 large jalapeno pepper, seeds & membranes removed, minced
- 2 large cloves garlic, minced
- 1/2 cup lite coconut milk, stirred
- 1 can (14 oz.) petite diced tomatoes (with juices)
- 1 can (14 oz.) chickpeas, drained and rinsed
- 2 green onions, thinly sliced
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By cookincanuck ·
Recipe sourced from
openrecipes