A delightful recipe from The American Institute for Cancer Research.
2 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. ground cinnamon
1/8 tsp. ground black pepper
1/2 tsp. salt
3 cups cubed butternut squash, 1" cubes
Canola oil cooking spray
1 Tbsp. canola oil
1 1/2 cups chopped onions
1 small to medium rutabaga, peeled and chopped, 1" cubes
1 medium carrot, sliced
3 garlic cloves, finely chopped
3 cups reduced-sodium vegetable broth
1 cup refrigerated plain coconut milk (see Note)
1/4-1/2 tsp. ground chipotle chile, or to taste
1 (15-oz.) can chickpeas, rinsed and drained (or use no-salt added)
2 cups chopped broccoli, 1-inch florets
1 large red bell pepper, diced
Salt to taste
Note: You can also use plain soy or almond milk, or another plant milk.
Preheat the oven to 400 degrees F.
In small bowl, combine cumin, coriander, cinnamon, black pepper and salt and set aside.
Spread squash on baking sheet and coat liberally with cooking spray. Roast squash until soft, 30 minutes, stirring once.
While squash bakes, heat oil in large Dutch oven over medium-high heat. Add onions, rutabaga and carrot; cook, stirring occasionally, until onions are translucent, 4 minutes. Mix in garlic and combined spices, stirring until they smell fragrant, 1 minute. Pour in broth. Reduce heat to low and simmer, uncovered, until the vegetables are just tender, 12-15 minutes.
Meanwhile, place roasted squash in blender. Add coconut milk and chipotle chili, and whirl to a smooth puree. If mixture is thicker than a pureed soup, add water, 1/2 cup at a time. Add puree to the cooking vegetables.
Add chickpeas, broccoli and bell pepper to the pot and simmer, uncovered, until curry is creamy, about 6 -10 minutes. Broccoli should be bright green and crisp tender. Adjust seasoning to taste and serve immediately.
Rutabagas are a cruciferous vegetable, like the broccoli you’ll also find in this recipe. Both provide plenty of sulforaphane, a powerful phytochemical. The antioxidant beta-carotene in the squash and carrot, plus organosulfides in the onion and garlic and protective compounds in the spices add up to a very healthy dish. Red bell pepper adds vitamin C.
The taste is enhanced with buttery-tasting chickpeas, which add even more fiber to that of the vegetables. Fiber is identified in AICR’s Continuous Update Project as strongly linked to reduced risk for colorectal cancer. This curry’s ingredients are brought together with delicious coconut milk, a healthy substitute for butter or cream.
Serve this dish over brown rice to get the most fiber. For more delicious cancer-fighting recipes, visit the AICR Test Kitchen.