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Chickpea and Squash Stew

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Chickpea and Squash StewPhytonutrients: Lycopene, beta-carotene, zeaxanthin, allyl sulfides, quercetinNutritional and Medicinal Benefits of this Recipe: Chickpeas are a good source of vegetable protein, containing about a quarter of your daily protein needs in a cup. The chickpeas and squash also make this dish high in insoluble fiber, which could help promote bowel movements and might be beneficial for those with constipation. Allyl sulfides in onions might help in lowering cholesterol levels. In addition, the colorful phytonutrients lycopene and beta-carotene are good for your eyes, and are also powerful antioxidants that can help prevent and reverse cell damage in your body.TCM Dietary Therapy: This recipe uses “warming” spices such as cinnamon and cayenne pepper. These spices are used in Chinese dietary therapy to warm the body in the colder months. Likewise, thesespices should be avoided in the summer, as it can tax the body to be exposed to warming spices in hot weather.- 2 cans chickpeas- 2 cups squash, cubed- 1 15-oz can chopped tomatoes- 1 onions, chopped- 3 cloves garlic, chopped- 1 teaspoon cumin (seed or ground)- ½ teaspoon cinnamon- ¼ teaspoon cayenne pepper (less or more to taste)- 2 cups water- Salt, pepper1. Sauté the chopped garlic and onion for 2-3 minutes, until the onion is soft and translucent2. Add the spices (cumin, cinnamon and cayenne), and cook for a few moments until very fragrant3. Add the chickpeas, squash, tomatoes and water. Season with saltand pepper. When boiling, turn down heat, partially cover with lid, and cook for 1 hour.4. Serve over herbed quinoa “couscous”.March 2009 integrativetherapies.columbia.eduI n t e g r a t i v e T h e r a p i e s P r o g r a m f o r C h i l d r e n w i t h C a n c e rFo o d a s M e d i c i n


Chickpea and Squash Stew

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