Canada’s food guide

Hot and sweet curried squash

Squash is a versatile vegetable that can take on any flavour. Try this sweet and savoury recipe as a colourful side dish or over brown rice as a tasty main course.

Prep Time:  25 minutes
Cook Time:  40 minutes
Serves:  6

  • 15 mL (1 tbsp) canola oil
  • 1 onion, minced
  • 1  mL (¼ tsp) ground cumin
  • 15 mL (1 tbsp) curry powder
  • 2 garlic cloves, minced
  • 1 L (4 cups) sodium-reduced vegetable broth, divided
  • 1 medium butternut squash, peeled and diced (about 900 g/2 lb)
  • 1 can (540 mL/19 oz) no salt added chickpeas, drained and rinsed
  • 1 can (540 mL/19 oz) no salt added diced tomatoes, with juice
  • 250 mL (1 cup) frozen mango, thawed and chopped 
  • Salt and pepper to taste

1.  In a large pot, heat oil over medium heat.  Add the onion and cumin and cook for 3 minutes, stirring frequently.

2. Add the curry powder and cook for 2 more minutes, stirring to keep from burning.

3.   Add garlic and 500 mL (2 cups) of broth and bring to a simmer.

4.   Add the remaining broth, squash, chickpeas, and tomatoes to the pot.  Bring back to a simmer and cook covered, for 25 minutes, stirring occasionally. 

5.   Add mango and cook for 5 minutes. Serve hot over brown rice.

Tips

  • To boost up the vegetable content, add minced carrot at step 2 and minced celery at step 3.
  • To switch up the flavour, try using 125 mL (½ cup) raisins instead of the frozen mango. 
  • Store leftovers for up to 3 days in the refrigerator or up to 3 months in the freezer. If frozen, thaw in the refrigerator overnight and heat to a serving temperature of 165 °F (74 °C) or higher. 
  • Remember, a little salt goes a long way. Taste the food before adding any salt.
     

Recipe developed by Indigenous Chef David Wolfman for PHAC and Health Canada. For more recipes by Chef Wolfman, see Nutrition North Canada.

Categories
Freezer-friendly
Vegetarian