One of my favorite things to cook is what I dub a “superfood stew” — one pot filled with so many healthful ingredients that you just feel recharged after eating it. This, my friends, is one of those stews.

Let me break it down for you:

Butternut squash is packed with vitamin A, fiber and potassium
Whole grain royal rice blend packs another dose of fiber and low-glycemic carbs
Chickpeas contain 40 grams of protein per cup
Nutritional yeast contributes even more protein, as well as tons of vitamin B-12
Coconut milk contains lauric acid, which the body converts into an antiviral, anti-fungal and antibacterial compound called monolaurin

Note: I wouldn’t consider this a low-carb dish, but it does feature “good carbs,” aka the kind that don’t spike your blood sugar.

Creamy Butternut Squash & Royal Rice Stew | OKC Veggie

This stew is also vegan, extra creamy and super filling. It makes enough for like six people, so plan on leftovers (I’m taking a big bowl to work for lunch tomorrow). The stew can also easily be made gluten free by subbing the royal rice blend for a traditional wild rice.

Pro tip: there’s no such thing as too much black pepper when it comes to this stew. Also, I drizzled it with a bit of hot sauce before eating it, so feel free to do the same if you like your stews to have a bit of a kick.

INGREDIENTS

3 leeks, halved & thinly sliced (only use the white & light green parts)
2-3 large carrots, peeled & chopped into chunks
3 celery ribs, chopped
4 garlic cloves, minced
2 T. olive oil
1 oz. cremini mushrooms, cleaned & sliced
2 t. oregano
1 T. dried thyme
1 t. red pepper flakes
1 1/4 c. royal rice blend (we used a whole grain blend with brown rice, wild rice, wheat and rye)
2 T. nutritional yeast
6 c. vegetable broth
1 large butternut squash, peeled, pulp removed and cut into chunks
1 - 15 oz. can of light coconut milk
2 T. coconut aminos
1 - 15 oz. can chickpeas, drained & rinsed
Salt & pepper, to taste
Splash of white wine for deglazing

STEPS

1) Heat the olive oil in a large Dutch oven over medium-high heat. Once hot, add the leeks, carrots, celery and garlic. Sauté, stirring occasionally, for 7 minutes.

2) Deglaze with a splash of white wine, then add the mushrooms, red pepper flakes, oregano and thyme. Season with a pinch of salt and lots of freshly cracked black pepper. Toss well to combine and sauté for 3 minutes.

3) Add the rice and nutritional yeast, toss well to combine, and allow to toast for one minute.

4) Pour in the vegetable broth, bring to a boil, then reduce heat to simmer. Tilt the lid on the Dutch oven and cook for 20 minutes

5) Add the butternut squash and more freshly cracked black pepper, stir well to combine, and simmer for another 20 minutes.

6) Add the coconut milk and coconut aminos and simmer for 25 minutes.

7) Add the chickpeas, stir well to combine, and serve immediately.