Curried Squash Stew with Arame Lace

A few months ago, I took a Healthy Soups and Stews class through Continuing Education with my local school board (from a company called the Enlightened Home Chef).  This stew has been a hit with my whole family (which is impressive as there is no meat involved).

 

Curried Squash Stew with Arame Lace

- Fifteen cups to serve 8; 45 minutes prep time, 30 minutes cook time

Ingredients  
- 2 cups organic basmati rice or quinoa (Note: both times, I didn't bother with this, and just ate the stew straight)
- 8 cups butternut squash, peeled and cut into 1 inch cubes (Note: if you buy pre-cut packages from the supermaket, this is two packages - so I'm guessing two squash)
- 1 large, sweet onion, chopped (appox 3 cups)
- 4 cloves garlic, minced
- 1 tbsp each curry powder and minced ginger
- 2 tsp (10 mL) ground cumin powder
- 1 tsp. each (5 mL) chili powder
- 5 tbsp (75 mL) unsalted butter or coconut oil
- 2 cups (500 mL) distilled water, organic vegetable broth, chicken broth or beef marrow stock
- 4 tbsp (60 mL) nutritional yeast (provides zinc and selenium)
- 1 can organic Black beans, drained
- 1/4 cup (60 mL) organic currents
- 1 organic lemon, juiced
- 2 tbsp (30 mL) black Arame lace sea vegetable topping (Note: I skipped this)
- 2 cups plain organic whole milk yogurt or Kefir (for Vitamin A) (Note: I skipped this)
- 1/2 cut (125 mL) slivered almonds, toasted, topped with fresh parsley, chopped fine (Note: I also skipped this)

Directions

1.  Prepare rice or quinoa.  In a covered pot, boil your choice of grain in three cups of vegetable broth for 20 minutes.  Keep covered and hot on the back stove until stew is ready to serve.

2.  Prepare the stew: 

• in a stewing pot, use a quarter-cup of water to steam the onion and garlic for 4 minutes;
• then stir in curry powder, minced ginger, cumin, chili and salt, and cook for two minutes;
• stir in butter or coconut oil, 2 cups stock mixed with nutritional yeast, squash, black beans, and currants;
• bring to boil (10 minutes)  (NOTE: I found 10 minutes too long from boiling point; so try 10 minutes total)
• reduce heat, cover and simmer for 15 minutes or until squash is tender.

3.  Toast almonds.  In a dry pan on stovetop, toast almond slivers until golden, stirring lightly.

4.  Finishing touches.  Stir lemon juice into the stew and then sprinkle on top the Arame leaves.  Serve the hot rice into individual serving bowls and then the stew on top.  Sprinkle almonds and parsley on top.

5.  Bowl of plain yogurt on the side to help with digestion.

Nutritional info (per two-cup serving of stew with a half-cup of quinoa, plus yogurt):  598 cals; 21g protein; 22g fat; 79g carbs; 12.5 g fiber