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Healthy Recipes

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Butternut Squash and Chickpea Curry

Kick-off National Cancer Prevention Month with a healthy meal packed full of fiber, vitamins, minerals and phytochemicals. The creaminess of this richly flavored curry comes from coconut milk and pureed butternut squash. These easy substitutions for heavy cream add cancer-fighting beta-carotene without a lot of extra calories. Fiber-rich chickpeas and a variety of health-promoting vegetables give the dish a distinctive depth of flavor while the spices add a bit of heat to keep the winter chill away.

Ingredients

2 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. ground cinnamon
1/8 tsp. ground black pepper
1/2 tsp. Himalayan or sea salt
3 cups cubed butternut squash, 1" cubes
Extra virgin olive oil to coat squash
1 Tbsp. extra virgin olive oil
1 1/2 cups chopped onions
1 small to medium rutabaga, peeled and chopped, 1" cubes
1 medium carrot, sliced
3 garlic cloves, finely chopped
3 cups reduced-sodium vegetable broth
1 cup refrigerated plain coconut milk (see Note)
1/4-1/2 tsp. ground chipotle chile, or to taste
1 (15-oz.) can chickpeas, rinsed and drained (or use no-salt added)
2 cups chopped broccoli, 1-inch florets
1 large red bell pepper, diced
Himalayan or sea salt to taste

Note: You can also use plain almond milk, or lowfat dairy milk.

*Note, we do NOT consider highly genetically modified (GMO) Canola to be a healthy oil and the same is true for soy, corn and cottonseed oils.

(As always, choose organic content and fresh content as much as possible for the healthiest recipe.)

Instructions

1. Preheat the oven to 400 degrees F.

2. In small bowl, combine cumin, coriander, cinnamon, black pepper and salt and set aside.

3. Spread squash on baking sheet and coat liberally with olive oil. Roast squash until soft, 30 minutes, stirring once.

4. While squash bakes, heat oil in large Dutch oven over medium-high heat. Add onions, rutabaga and carrot; cook, stirring occasionally, until onions are translucent, 4 minutes. Mix in garlic and combined spices, stirring until they smell fragrant, 1 minute. Pour in broth.

5. Reduce heat to low and simmer, uncovered, until the vegetables are just tender, 12-15 minutes.

6. Meanwhile, place roasted squash in blender. Add coconut milk and chipotle chili, and whirl to a smooth purée. If mixture is thicker than a puréed soup, add water, 1/2 cup at a time. Add purée to the cooking vegetables.

7. Add chickpeas, broccoli and bell pepper to the pot and simmer, uncovered, until curry is creamy, about 6 -10 minutes. Broccoli should be bright green and crisp tender. Adjust seasoning to taste and serve immediately.

Makes 6 servings.

Per serving: 212 calories, 4 g fat (<1 g sat fat), 39 g carbohydrates, 9 g protein, 6 g fiber, 544 mg sodium.

Original recipe and image source: http://www.aicr.org


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