Chickpea, Pumpkin and Collard Stew

Chickpea, Pumpkin and Collard Stew

This nourishing stew mingles a variety of earthy flavors from leek, onion, squash, garbanzos, collard greens, and herbs.

Rating:

4 stars 4 stars 4 stars 4 stars (5 ratings made) Rate
Serves: 10 person(s) Change

Preparation Time: 15 mins
Cooking Time: 30 mins
Extra Time: 10 mins
(if using cooked collard greens)

Diabetes-Friendly Recipe Low-Carb Recipe High-Fiber Recipe High-Calcium Recipe Dairy-Free Recipe

Ingredients Convert to Imperial

  • 2 Tbsp extra-virgin olive oil
  • 1 leek, sliced
  • 1 onion, chopped
  • 0.68 kg cheese pumpkin (or butternut squash), peeled and cut into 1-inch cubes
  • 4 cup fat-free reduced-sodium chicken broth *
  • 3 cup cooked collard greens (**see note) or 1 frozen package (10 oz), defrosted
  • 1 6-inch sprig fresh rosemary, crushed (or 2 tsp. dried)
  • 6 - 8 sprigs fresh thyme (or 2 tsp. dried)
  • 1/8 tsp ground chipotle chile (or chili pepper)
  • 1 can (15 oz) chickpeas (garbanzos), rinsed and drained
  • 1 can (14 oz) diced tomatoes
  • 1 pinch salt
  • 1 pinch ground black pepper, or to taste

Directions:

Heat the oil in a large Dutch oven or saucepan. Add the leek and onions and sauté until translucent, about 4 minutes. Add the squash. Cover tightly, reduce the heat to medium-low and cook 5 minutes.

Add the broth, collard greens, rosemary, thyme, and ground chile. Increase the heat until the liquid boils, cover, and reduce heat to simmer stew for 10 minutes. Add the chickpeas and tomatoes. Simmer, uncovered for 10 minutes, or until the pumpkin and collard greens are tender. Season with salt and pepper.

** NOTE: For cooked collard greens, cut tough stem and veins from fresh collard greens. Cook the leaves in a generous amount of boiling water for 8 minutes. Drain, then rinse under cold water until greens are cool enough to handle. Drain, and stack 2 to 3 leaves on top of one another. Roll stacked leaves to make a long cigar, and cut crosswise into strips. Or, defrost a 10-ounce package of frozen collards.

Variations:

* For a vegetarian version, replace the chicken broth with an equal amount of vegetable broth.

Serving suggestion is not included in the nutritional analysis.

Thanks to American Institute for Cancer Research