Cooking With Co-Op Basics: Squash & Chickpea Stew
Vegan, Gluten Free
This recipe was created for my monthly Cooking with Co-Op Basics class at Mississippi Market. I've left the brands and prices just in case someone out there is interested.
As with all the recipes I teach here, it is meant to be adapted to what is on sale or in season.
1 Butternut, Acorn, or other Fall Squash (1.5-2lbs or half a larger squash)
1 Small Onion, Diced - (about 4oz)
1C. (half a package) Sno-Pac Mixed Vegetables (corn, carrot, green bean, sweet pea)*
1 15 oz Can Diced Roasted Tomatoes (or Co-Op Basics pasta sauce if on sale)
1 5.4oz Can Native Forest Organic Coconut Cream
1/2C. (about 4.5oz) Bulk Garbanzo Beans - this works out to about 1.5C cooked, drained & cooking liquid reserved (for slightly more money, sub one 15oz can Field Day Beans)*
1/2 tsp + 1/2 tsp Bulk Kosher or Sea Salt
1/4 tsp + 1 tsp Bulk Granulated Garlic
1tsp + 1 tbsp Bulk Powdered Ginger
2 tbsp soy sauce (Tamari if Gluten Free)
4 tbsp sunflower, peanut, or vegetable oil
2C. Bulk Long Grain Brown Rice - cooked*
*Indicates Co-Op Basics Item
Soak beans overnight in enough liquid to cover 3-4 inches above beans. Drain. Slow cook with enough water to cover by 2 inches. To maximize effort, consider cooking enough beans for multiple meals and freezing or refrigerating extra. Beans will keep 4-5 days in the refrigerator. Alternative uses include bean spread or hummus, adding to salads, or bulking up soups and stews.
Preheat oven to 425F
Slice winter squash into rings or half and slice into half rings about 1 inch thick. If you are nervous about cutting into the thick skin of the squash, place your hand on the top of the knive and rock the handle back and forth in a saw-like motion to cut off the base and give you a flat surface to use while you cut the squash in half.
Cut off skin if squash is not an acorn, carnival, or delicata squash. Remove center pulp and seeds. Rinse seeds and set aside.
Dice the squash into 1/2-1" pieces. Toss in a bowl with 2 tbsp oil and place on baking sheet in a single layer with some space empty for seeds later. Sprinkle with 1/2 tsp salt, 1/4tsp garlic granules and 1/2 tsp ginger. Place in oven on upper-middle shelf. Place seeds into oiled bowl and set aside.
While squash is roasting - prepare the sautée:
Heat remaining 2 tbsp oil in a large sautée or sauce pan over medium heat. Sautée onion until soft. Add frozen vegetables and remaining salt, ginger and garlic. Sautée 2-3 minutes until bottom of pan begins to brown and reduce heat to low. Stir in tomatoes, coconut cream, soy sauce, beans, and 1/2 cup bean cooking broth. Simmer on low, stirring frequently until squash can be added.
Check squash pieces for doneness - a fork should be inserted easily. Add the seeds to the sheet pan and roast another 5 minutes. Remove pan from oven. Carefully move squash into sauce pan with other ingredients, saving seeds for garnishing.
Add additional bean broth to thin the saute to desired consistency (some people like a thicker sauce).
Serve over rice. Sprinkle squash seeds to garnish. Salt & Pepper to Taste
Notes & Alterations:
Flavor Alternatives: this recipe is meant to be adapted to your own tastes and mood so you don't get bored. Crushed red pepper flakes can be added for increased spiciness to taste. Wilty greens or diced stems of broccoli, collards, kale, mustards or other greens can be added with the beans. Any other preferred frozen vegetable can be substituted. This recipe can be turned into a soup by adding 2 cups of vegetable or chicken stock and an additional can of tomatoes.
Consider the following combinations instead of garbanzo beans, coconut cream, and ginger.
Navy Beans, 1 tbsp Dried Basil, 1/2 tsp Dried Thyme (or 1.5 tbsp Italian Seasoning). Garnish with parmesan cheese.
Black Beans, 1/2 tsp Ground Cumin, 1/2 tsp Ground Coriander. Garnish with cojita or cheddar cheese or salsa.
Garbanzo Beans, 1 tbsp + 1 tbsp Indian Curry Powder or 1 tbsp ground turmeric & 1 tbsp Garam Masala.
Or omit beans and keep the coconut cream, add 2 tbsp curry paste (green or red). Garnish with squeeze of lime and fresh cilantro or ground coriander.