Lebanese squash stew with raisin-cinnamon rice

Ingredients

Raisin-cinnamon rice

• Long-grain rice (uncooked) – 625 g
• Ground cinnamon – 3¾ tsp
• Salt – ⅝ tsp
• Sultana raisins – 3¾ tbsp
• Water – about 750 ml (as needed)

Squash stew (sauce)

• White onion – 2½ (about 400 g)
• Garlic – 5 cloves (about 25 g)
• Butternut squash – 1,000 g (net weight)
• Eggplant – 375 g
• Zucchini – 375 g
• Coconut oil – 2½ tbsp (about 35 g)
• Cooked chickpeas (drained) – 500 g
• Ground cumin – 2½ tsp
• Ground turmeric – 2½ tsp
• Mildly hot ground paprika – 2½ tsp
• Ground coriander – 2½ tsp
• Peeled tomatoes (canned) – 750 g
• Vegetable broth – 750 ml
• Salt – 2½ tsp (or to taste)
• Fresh cilantro – for garnish

Method

Rice

1. Mix the rice, cinnamon, salt, and raisins in a pot.
2. Add the water and bring to a boil.
3. Simmer over low heat for about 10 minutes, then take off the heat and let it finish under the lid for 10 minutes.

Squash stew

1. Dice the onion and finely chop the garlic.
2. Peel and seed the squash, and cut it along with the eggplant and zucchini into roughly 3 cm cubes.
3. Heat the coconut oil in a pot and sauté the onion and garlic over low to medium heat for about 3 minutes, until translucent.
4. Add the squash, eggplant, zucchini, chickpeas, and all the spices, and sauté for 2 minutes.
5. Pour in the tomatoes and broth, cover, bring to a boil, and simmer for 25–30 minutes, until the vegetables are tender.
6. Salt to taste.

Serving

Serve 200 g of squash stew with 150 g of rice, garnished with fresh cilantro.

Key ingredients

Pumpkin

Sweet, gentle and easy to digest; beta-carotene and potassium.

Chickpeas

Protein, fibre and satiety; the base of hummus.

Onion

Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.

Garlic

Antibacterial and antiviral; supports immunity and the circulatory system.

Tomatoes (peeled / passata)

Lycopene (an antioxidant), the umami base of sauces.

Zucchini

Light, high in water, gentle on the stomach.

Turmeric

Curcumin — strong anti-inflammatory and antioxidant effects; traditionally supports the liver and digestion.

Cumin

Supports digestion and eases bloating; a source of iron.

Cinnamon

Stabilises blood sugar, warms, adds aromatic sweetness without sugar.

Chilli / hot pepper

Capsaicin — boosts circulation and metabolism; in small amounts supports digestion.

Red bell pepper

High in vitamin C and antioxidants; sweet once roasted.

Basmati rice

Aromatic long-grain rice with a lower GI; a light side.

Why it’s good for the body

• Chickpeas provide plant protein, fiber, and satiety.
• Squash contains beta-carotene and potassium and is easy to digest.
• Warming spices support digestion and circulation.

Traditional and functional notes on the ingredients — not medical claims.

Notes

• It's best made a day ahead — the flavors come together even more.
• The rice can be swapped for basmati.
• The recipe is vegan and gluten-free.