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Butternut Squash and Chickpea Stew with Israeli Couscous

January 8, 2010 by Nicole 50 Comments

Butternut Squash and Chickpea Stew with Israeli Couscous | pinchmysalt.com

Who says comforting food has to be unhealthy?  This hearty butternut squash and chickpea stew is both nutritious and satisfying. The bright and warm Moroccan flavors will be a welcome surprise to taste buds exhausted by holiday overindulgence.

It’s time for another virtual lunch date with my pals on twitter, and today we’re eating hearty stews.  As I mulled over some stew ideas, my first thought was to create something with beef and butternut squash.

I knew I had a squash on the counter and some tri-tip in fridge and the combination sounded like a great one for stew.  But when my coffee-addled brain realized that I had already cut the tri-tip into steaks and thrown them in some marinade, I decided I’d better rethink my plan.  Then I realized that I didn’t have a butternut squash sitting on the counter either.

Yes, I think I am going crazy.

Since I liked the idea of a stew featuring butternut squash, I picked one up at the store yesterday.  I decided against buying more beef, figuring it would be more fun (and inexpensive) to create a stew using ingredients I had on hand.

After surveying the contents of my pantry, I grabbed a can of chickpeas, some canned tomatoes and a half-empty bag of Israeli couscous I found stuffed way in the back.  My hearty stew was coming together nicely.

I ran across a few butternut squash and chickpea recipes online and they all seemed to incorporate Moroccan flavors. Since I had half a jar of preserved lemons in my fridge, I decided to follow suit.

Some of the recipes included raisins, but I chose to go with dried tart cherries.  While cherries might seem like an unusual ingredient for a stew, Moroccan tagines often include dried fruit and I love the combination of lemon and cherries.

Butternut Squash and Chickpea Stew Ingredients | pinchmysalt.com

The stew turned out to be a great lunch and there’s a good chance I’ll be eating more for dinner.  The bright flavors of preserved lemon and tart cherries contrast nicely with the warm cumin and cinnamon and I absolutely love the added texture of the Israeli couscous.

I found it hard to stop eating, but the soup is healthy enough that I didn’t feel guilty after a second bowl.  I hope you enjoy it as much as I did!

Yields six servings

Butternut Squash and Chickpea Stew with Israeli Couscous
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Ingredients

1 tablespoon olive oil

1 medium onion, chopped

3 cloves garlic, minced

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

2-inch piece of cinnamon stick

4 canned whole tomatoes

1/2 preserved lemon, pulp removed, rinsed, and minced*

1 ounce dried tart cherries (raisins or other dried fruit may be substituted)

1/2 pound butternut squash, peeled and cut into 3/4 inch cubes (about 2 cups)

1 15-ounce can chickpeas, drained and rinsed

1/2 cup Israeli couscous

4 cups chicken or vegetable stock**

1/4 teaspoon crushed red pepper

1/4-1/2 teaspoon salt (to taste)

chopped cilantro for garnish

Instructions

Heat olive oil in a medium saucepan over medium-low heat. Add onions and cook, stirring occasionally, for 10 minutes, or until softened and starting to turn golden. Add garlic, cumin, coriander, and the piece of cinnamon stick and cook, stirring, for one minute. Add the tomatoes, crushing by hand as you add them, or crush with a wooden spoon in the pan. Add all remaining ingredients except for the salt. Turn up heat and bring soup to a simmer. Turn heat to low and let simmer, stirring occasionally, for 30 minutes. Add salt to taste. Remove cinnamon stick before serving. Garnish with chopped cilantro if desired.

Recipe Notes: *Zest and juice of one lemon may be substituted for the preserved lemon. **I used chicken broth for my stew, but vegetable stock may be substituted to make it vegetarian. For even more flavor, substitute whole spices for pre-ground: toast whole cumin and coriander seeds in a dry pan until fragrant, let cool, then grind in a spice grinder, coffee grinder, or mortar and pestle. All spices may be adjusted to suit your own taste.

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Nutrition Info per serving (1/6 of recipe):  229 calories; 4 grams fat; 42 grams total carbohydrate; 6 grams fiber; 6 grams sugars; 6 grams protein.  Nutrition information is approximate – analyzed through NutritionData.com

Related Recipes:

  • My Mom’s Potato Leek Soup
  • Veggie Chili Beans and Rice
  • Creamy Roasted Cauliflower and Artichoke Soup
  • Creamy Fennel and Leek Soup
  • Carrot Potato and Cheese Soup
  • Roasted Vegetable Chowder

Previous Virtual Lunch Dates:

  • The Original BLT Lunch
  • Chilled Soup Lunch

Other Hearty Stews from the ‘Let’s Lunch’ Crew:

  • Mom’s Vegetable Beef Stew from Cowgirl Chef
  • Pichelsteiner from ShowFood Chef
  • Hearty Lentil Stew with Smoked Sausage from The Cosmic Cowgirl
  • Thai Green Curry from Bon Vivant
  • Chicken Adobo from A Tiger in the Kitchen
Butternut Squash and Chickpea Stew | pinchmysalt.com

Filed Under: Main Courses, Vegetarian

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Reader Interactions

Comments

  1. The Teacher Cooks says

    January 8, 2010 at 5:35 pm

    I am snowed in here in Atlanta and need to cook. I have most of these ingredients. Will be attempting this tomorrow. Thanks so much!
    Reply
  2. Cathy/ShowFoodChef says

    January 8, 2010 at 6:07 pm

    I'm really excited about these flavors- love the lemon and cherry combo.
    Reply
  3. Sara says

    January 8, 2010 at 6:40 pm

    Wow! What an eye catching stew! Those colours are really beautiful together. I think I'll definitely try and make this next week. Thank you for sharing!
    Reply
  4. Georgia@GeorgiaPellegrini.com says

    January 8, 2010 at 6:51 pm

    I'm completely obsessed with Israeli couscous this week. I've had it almost every day. And now you've given me one more recipe.
    Reply
  5. pam says

    January 8, 2010 at 6:55 pm

    These are my favorite kinds of soups, made from found items!
    Reply
  6. Jane says

    January 8, 2010 at 7:15 pm

    Your Butternut Squash & Chickpea Stew with Israeli Couscous looks like the perfect comfort food as I try to survive the latest Arctic Blast, and I live in the South. Love "virtual lunch date," what a fun idea!
    Reply
  7. the cosmic cowgirl says

    January 8, 2010 at 7:50 pm

    wow--this looks great! and i just bought a bag of israeli couscous yesterday--howd'ya know??
    Reply
  8. My Year on the Grill says

    January 8, 2010 at 8:07 pm

    A vegetarian stew... I'm against it on principle, but it sure looks pretty
    Reply
  9. Misty says

    January 8, 2010 at 8:10 pm

    That looks wonderfully satisfying!
    Reply
  10. eatingRD says

    January 8, 2010 at 8:16 pm

    that looks and sounds wonderful! I'm going to have to make that :) I like the combo of savory/sweet with the dried fruit.
    Reply
  11. ATigerInTheKitchen says

    January 8, 2010 at 8:35 pm

    I love how everything just came together so easily! I envy cooks who can toss random ingredients in a pot and produce something lovely and delicious. Whenever I do that, the end product usually is a little questionable! Lovely pictures, as always, and I can't wait to try this recipe...
    Reply
  12. Cate says

    January 8, 2010 at 9:50 pm

    Since I just made a fabulous Morrocan-flavored chickpea-containing soup, and happen to have a spare Butternut squash sitting on my counter, I'm really excited to have this recipe! Now I just need to get my hands on some preserved lemons.
    Reply
  13. chef renee says

    January 9, 2010 at 8:13 am

    This is a winner! I'm Inspired for a stew with a twist now, Thank you! Renee
    Reply
  14. Debbie says

    January 9, 2010 at 9:54 am

    Hi, thanks this looks amazing. As far as I can see, Isreali couscous is not in the recipe. Am I missing something?
    Reply
  15. Joanne says

    January 9, 2010 at 10:25 am

    I do all sorts of ridiculous things where I convince myself that I have ingredients that then end up nowhere-to-be-found. And then I have to cope after already having set my heart on some recipe that uses them. This looks absolutely fantastic though! And I'm so glad you made it. I love Moroccan flavors ...they go so well with butternut squash in this stew!
    Reply
  16. Nicole says

    January 9, 2010 at 11:27 am

    Debbie: You're absolutely right! I just edited the ingredient list to include the couscous, thanks for pointing it out! :-)
    Reply
  17. Sook says

    January 9, 2010 at 6:53 pm

    It would be truly comforting to know that something this delicious could also be healthy. :) Looks delish!!
    Reply
  18. veron says

    January 9, 2010 at 7:38 pm

    Ah, looks fantastic. Something I need on this cold winter night!
    Reply
  19. Zibi says

    January 9, 2010 at 8:20 pm

    Thanks for sharing this recipe. I just made some for dinner and we loved it. I used dried apricots instead of cherries and it was still great. Next time I will try it in my slow cooker!
    Reply
  20. Home With Mandy says

    January 9, 2010 at 9:28 pm

    This is so different than the cooking I do. I love it, I think it sounds delicious, looks wonderful too! I need to branch out and give this recipe a shot.
    Reply
  21. Phoo-D says

    January 10, 2010 at 7:49 am

    This looks terrific. I have a few neglected jars of preserved lemons that would work wonderfully here and we love Israeli couscous.
    Reply
  22. Debbie says

    January 10, 2010 at 10:14 am

    I made this last night and it is sooooooo delicious; cooked the couscous separately, not Isreali b/c I am in CV, but it was still nice. We ate it for dinner last night and lunch today! My husband, who despises soup, keeps saying, "this is delicious...more, more..." It sounds funny, but he is Cape Verdean and usually speaks dialect. He loves this soup! Thanks!
    Reply
  23. Debbie says

    January 10, 2010 at 10:15 am

    okay, stew :)
    Reply
  24. Charles Thompson says

    January 10, 2010 at 8:09 pm

    I love that you do the Twitter lunch date - I remember when you did the last one. This stew sounds right up my alley as I really love Moroccan flavorings and I just bought some preserved lemons (will be making my own soon). Stew is also a great dish for this time of year too.
    Reply
  25. Ellise says

    January 11, 2010 at 4:14 am

    I love butternut squash, and if I can find one around here, I'm going to make this with one - I may substitute with potimarron. Beautiful and bright for winter's gray days, I adore the colors and love that you added dried cherries, too.
    Reply
  26. TasteofBeirut says

    January 11, 2010 at 5:15 pm

    Hello Great recipe; we also cook similar dishes in Lebanese cuisine and our couscous is similar and made with either wheat or semolina. I have brought back some goodies from my trip to Lebanon and i am doing a giveaway if you happen to be interested!
    Reply
  27. Barbara says

    January 12, 2010 at 8:22 am

    The flavors in this soup are amazing! Printing it out now and I can't wait to make it!
    Reply
  28. Steph says

    January 12, 2010 at 12:52 pm

    Beautiful photos. Love alot of color in my food..that is definitely an eye catching meal.
    Reply
  29. Connie says

    January 12, 2010 at 11:48 pm

    Oh, wow! I never thought that squash and chick peas can look so wonderful together. I'm making this soon. :)
    Reply
  30. Ana says

    January 13, 2010 at 11:48 am

    I'm getting hungry just from looking at the pictures. I think I'll try this recipe tomorrow for lunch. I love the idea that you use chickpeas...did you know they are a great source of fibre as well as of protein?
    Reply
  31. Alison @ Hospitality Haven says

    January 13, 2010 at 1:53 pm

    You might just be my hero!! I love squash, chickpeas and couscous...can't wait to try this combo! Thanks!
    Reply
  32. Lee says

    January 14, 2010 at 3:46 pm

    I'm wondering how the couscous is prepared when served as an addition to the stew like in this recipe. Looks like it is just added. I have made it as a pilaf with onions and broth toasting the couscous in some oil. BTW. The stew is cooking away on my stove and filling the house with exotic warm aromas. Just the thing for a Canadian winter evening.
    Reply
  33. Maxwell says

    January 27, 2010 at 4:48 am

    I have to object on the name you've given to the couscous! Firstly it is NOT Israeli...couscous originates from Morocco I don't want to turn this to a political debate, would it be too hard to just say "Couscous"?
    Reply
  34. Elie says

    January 31, 2010 at 4:28 pm

    Couscous is 100% Moroccan and NOT Israeli. Please, do not mislead users.
    Reply
  35. Maxwell says

    February 2, 2010 at 6:28 am

    Agreed Elie! Thank God somebody understands on this site....
    Reply
  36. Eligia says

    September 3, 2010 at 11:56 am

    This is perfect! My vegetarian boyfriend just tried Israeli couscous for the first time and loved it, and I've been looking for an autumn stew to make and serve in sugar pumpkins. Thank you for the answer! "Israeli couscous" (in Hebrew ?????? 'flakes' ), also called "ptitim", is a larger, baked wheat couscous-like product similar to the Italian orzo.
    Reply
  37. SueD says

    October 26, 2010 at 11:11 am

    That is really beautiful!
    Reply
  38. Matan Arie says

    March 2, 2012 at 10:37 am

    ISRAELI COUSCOUS differs from the NORTH AFRICAN COUSCOUS. North African Couscous is made from small clumps of Semolina wheat and dates back to the 13th Century at least. Israeli Couscous is a toasted pasta made from hard wheat flower. It was invented as a replacement for rice (and originally was the same size and shape as large rice) during the austerity period in Israel (1949-1959) when a wide variety of staple foods were unavailable. Israeli Couscous tastes, smells, cooks and looks very different from regular couscous.
    Reply
  39. Ojai Olive Oil says

    April 7, 2012 at 8:19 am

    I've been in similar situations before. It is not as easy an answer as you thought it is, its something that you'll have to write out for yourself over time.
    Reply
  40. Deb Rosiello says

    June 16, 2016 at 12:34 pm

    Made this several times, minus the preserved lemons. just printed recipe to make the preserved lemons, yay. can't wait to make it the 'right' way. Sooooo delish.
    Reply
  41. Deb Rosiello says

    June 16, 2016 at 12:37 pm

    just printed recipe to make the preserved lemons, yay. can't wait to make it the 'right' way all over again. Sooooo delish. love this stew.
    Reply

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