Spiced Veggie and Bean Stew

MEAL TYPE: Soup

DIETARY RESTRICTION: Dairy-Free, Gluten-Free, Vegan, Vegetarian

MAKES 6 SERVINGS

Chickpeas are a complete protein, so they add blood-sugar stabilization to any recipe. We love them in this hearty stew, where they’re combined with veggies and warming spices—the perfect way to fuel your chilly outdoor adventures! Recipe courtesy of Andrea Bemis, chef/writer of Dishing Up The Dirt and owner of Tumbleweed Farm, in Hood River, OR.

INGREDIENTS

2 Tbs. coconut oil

1 medium yellow onion, diced

2 cloves of garlic, minced

1 tsp. fresh minced ginger

2 tsp. ground cumin

2 tsp. ground cinnamon

1 tsp. ground coriander

1/8 tsp. crushed red pepper

1/2 cup raisins

2 cups butternut squash, peeled and cubed

1 (28-ounce) can diced tomatoes, with their juices

4 cups vegetable stock

2 cups cooked chickpeas

1 1/2 cups green beans, trimmed and cut into 1-inch pieces

2 cups spinach

Salt and pepper to taste

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INSTRUCTIONS

Heat the coconut oil in a large soup pot over medium-high heat. Add the onion and sauté until tender, about 5 minutes. Stir in the garlic, spices, raisins, and squash. Cook for a couple of minutes and stir to coat the veggies evenly with the spices.
Stir in the tomatoes and vegetable stock. Bring to a boil, reduce heat, and simmer until the squash is tender, about 20 minutes.
Add the chickpeas, green beans, and spinach to the pot and stir until well combined. Continue to cook until vegetables are tender, about 5 minutes. Season with salt and pepper and serve warm.

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