Main Dishes

African Squash and Chick Pea Stew

Recipe courtesy of Muir Glen Organic

  • 4 teaspoons olive oil
  • 2 large onions, chopped (2 cups)
  • 1 teaspoon ground coriander
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground turmeric
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground red pepper (cayenne)
  • 2 cups butternut squash, peeled, seeded, cut into 1-inch cubes
  • 2 cups vegetable broth
  • 1 can (14 1/2 oz) low-sodium diced tomatoes, undrained
  • 1 can (15 oz) chickpeas (garbanzo beans), drained, rinsed
  • 1 1/2 cups thinly sliced okra
  • 1/2 cup chopped fresh cilantro leaves
  • 1/3 cup raw unsalted hulled pumpkin seeds (pepitas), toasted*


  1. In 5-quart Dutch oven or saucepan, heat 3 teaspoons of the oil over medium heat. Add onions to oil; cook 10 minutes, stirring occasionally, until golden brown. Add all spices; stir until onions are well coated. Cook about 3 minutes, stirring frequently, until glazed and deep golden brown. Stir in squash; coat well with seasoned mixture. Stir in broth, tomatoes and chickpeas. Heat soup to boiling; reduce heat. Cover and simmer about 15 minutes or until squash is tender.
  2. 2 Meanwhile, in 8-inch skillet, heat remaining 1 teaspoon oil over medium-high heat; add okra to oil. Cook 3 to 5 minutes, stirring frequently, until tender and edges are golden brown; stir into stew.
  3. 3 Divide stew evenly among 4 bowls. For each serving, top stew with 2 tablespoons chopped cilantro and generous 1 tablespoon pumpkin seeds.
Yield: 4 servings