Estimated Nutrition (whole recipe, rough)
Counts 10 of 11 ingredients — the other 1 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 |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Mango | 1 cup diced (165g) | 99 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | 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
- 15 mL (1 tbsp) canola oil
- 1 onion, minced
- 1 mL (¼ tsp) ground cumin
- 15 mL (1 tbsp) curry powder
- 2 garlic cloves, minced
- 1 L (4 cups) lower sodium vegetable broth, divided
- 1 medium butternut squash, peeled and diced (about 900 g/2 lb)
- 1 can (540 mL/19 oz) no salt added chickpeas, drained and rinsed
- 1 can (540 mL/19 oz) no salt added diced tomatoes, with juice
- 250 mL (1 cup) frozen mango, thawed and chopped
- Salt and pepper to taste
Directions
In a large pot, heat oil over medium heat. Add onion and cumin and cook for 3 minutes, stirring frequently.
Add curry powder and cook for 2 more minutes, stirring to keep from burning.
Add garlic and 500 mL (2 cups) of broth and bring to a simmer.
Add remaining broth, squash, chickpeas, and tomatoes to the pot. Bring back to a simmer and cook covered, for 25 minutes, stirring occasionally.
Add mango and cook for 5 minutes. Serve hot over brown rice.