6 servings / 45 min
Prep 20 min / Cook 25 min
- 1 butternut squash (about 2 1/4 lb/1.125 kg)
- 1 tbsp (15 mL) canola oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 2 tbsp (30 mL) chili powder
- 2 tsp (10 mL) each ground cumin and oregano
- 1/4 tsp (1 mL) cayenne
- 1 each red and green bell peppers, chopped
- 1 can (28 oz/796 mL) tomatoes with juices
- 1 cup (250 mL) sodium reduced vegetable broth
- 1/4 cup (60 mL) no salt added tomato paste
- 1 can (19 oz/540 mL) no salt added chickpeas, drained and rinsed
- Shredded cheese (optional)
- Sour cream (optional)
- Cut squash in half and peel. Remove seeds and cut into 1 inch (2.5 cm) cubes; set aside.
- In a large saucepan, heat oil over medium heat. Cook onion, garlic, chili powder, cumin, oregano and cayenne for about 5 minutes or until softened. Add cubed squash and peppers; stir to coat. Add tomatoes, breaking up with spoon, broth and tomato paste; bring to a boil. Stir in chickpeas and simmer, covered for about 20 minutes or until squash is tender.
- Ladle into bowls and serve with a sprinkle of cheese and a dollop of sour cream if desired.
Tip: Substitute pre cut squash for a time saver in the kitchen. Because it is usually in larger chunks be sure to cut them smaller for even cooking. You will need at least 2 packages (400 g each).
Nutritional info per serving (1 ⅔ cups/400 mL)
- Calories 250
- Protein 9 g
- Total fat 4 g
Saturated fat .3 g
Cholesterol 0 mg
- Carbohydrates 49 g
Fibre 10 g
Sugars 12 g
Added sugars 0 g
- Sodium 350 mg
- Potassium 1250 mg