This stew is packed with nutrient-dense veggies. Tomatoes are rich in vitamin C and vitamin K. They are also a great source of lycopene. Lycopene is a chemical compound that gives tomatoes their bright red color and has antioxidizing capabilities. Chickpeas are high in vitamin K, folate, and phosphorus. White beans add a plant-based protein boost, as well as loads of B vitamins. Butternut squash is a great source of vitamin E, which contributes to healthy skin. Spinach adds a hearty dose of vitamin A, vitamin K, folate, and iron.
For baby: Make this stew spoonfed friendly by tossing it into a blender. You can also strain the liquid out and offer them the soft cooked veggies.
Ingredients
- 2 tbsp olive oil
- 1 small onion or 1/2 large onion, diced
- 1 tsp minced garlic
- 1 tbsp curry powder
- 1/2 tsp cinnamon
- 1/2 tsp paprika
- 1/2 tsp salt*
- 1/2 tsp pepper
- 2 cups organic, low-sodium vegetable broth
- 14.5oz can organic, salt-free diced tomatoes
- 14.5oz can organic chickpeas
- 14.5oz can organic white beans
- 1 cup organic butternut squash, peeled and diced
- 7oz organic baby spinach
Method
- Place the Instant Pot on the saute setting and add the olive oil, onions, and garlic.
- Saute the onions and garlic until the onions are soft and translucent.
- Add in the curry powder, cinnamon, paprika, salt and pepper, and mix well to combine with the sauteed onions and garlic.
- Switch the Instant Pot from the saute setting to STEW setting, and add in vegetable broth, diced tomatoes, chickpeas, white beans and butternut squash.
- Set the Instant Pot timer to 30 minutes and let the Instant Pot work its magic.
- Once the timer is done and the steam pressure has been released, open the lid on the Instant Pot and stir in the baby spinach.
- Serve immediately as is, or transfer to a blender if you prefer a totally smooth mixture.
About the Author
Chelsea Hawk
