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Ingredients
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1 tablespoon extra-virgin olive oil
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2 cups chopped butternut squash
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1 cup chopped onion
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¾ cup sliced parsnips (1/3-inch)
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3 teaspoons finely chopped garlic
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1 ½ teaspoons finely chopped fresh ginger
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1 teaspoon ground turmeric
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½ teaspoon ground cumin
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½ teaspoon salt
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6 cups low-sodium vegetable broth
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1 (15 ounce) can no-salt-added stewed tomatoes
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3 cups stemmed and chopped rainbow chard
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1 (15 ounce) can unsalted chickpeas, rinsed
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1 tablespoon cider vinegar
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1 tablespoon chopped fresh flat-leaf parsley
Directions
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Heat oil in a large heavy pot over medium-high heat. Add squash, onion and parsnips; cook, stirring occasionally, until starting to soften, about 5 minutes. Add garlic, ginger, turmeric, cumin and salt; cook, stirring constantly, until fragrant, about 1 minute.
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Add broth and tomatoes; bring to a boil. Reduce heat to medium; simmer until the vegetables are tender, 8 to 10 minutes. Add chard and chickpeas; cook, stirring occasionally, until the chard is bright green and starting to soften, about 2 minutes.
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Remove from heat; stir in vinegar. Sprinkle with parsley and serve immediately.
Nutrition Facts (per serving)
161 | Calories |
3g | Fat |
29g | Carbs |
5g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Serving Size about 1 3/4 cups | |
Calories 161 | |
% Daily Value * | |
Total Carbohydrate 29g | 10% |
Dietary Fiber 7g | 26% |
Total Sugars 9g | |
Protein 5g | 10% |
Total Fat 3g | 4% |
Saturated Fat 0g | 2% |
Vitamin A 5763IU | 115% |
Vitamin C 20mg | 22% |
Folate 26mcg | 7% |
Sodium 405mg | 18% |
Calcium 101mg | 8% |
Iron 2mg | 13% |
Magnesium 53mg | 13% |
Potassium 591mg | 13% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.