Today is day 1 of a new series I am starting over on Instagram where I share a recipe that will help you to eat more plants every day for 30 days straight! And we are starting off with this delicious Butternut Squash and Chickpea Stew that is packed with nutritious ingredients! If 30 days worth of plant-packed meals sounds like something that you might be interested in, you can check it out here.

Why is it important to eat more plants?

You may be wondering why I chose to start this series. If you know me, you know that I am constantly talking about why we should eat more plants. Increasing your intake of plants will not only help you to obtain micronutrients and fibre, but will also help you to support your gut health!

Fibre

Fibre is incredibly important and here’s why:

• It helps to keep your bowel movements regular.
• It keeps you feeling fuller for longer.
• It helps to lower blood cholesterol levels.
• It slows down digestion which helps to regulate blood sugar levels.
• Certain types of fibre have a prebiotic effect which means that they act as food for your gut bacteria. A greater fibre intake is associated with greater gut microbiome diversity.
• Increasing your fibre intake may reduce your risk of type 2 diabetes, cardiovascular disease and colon cancer.

However, unfortunately many of us don’t get enough fibre through our diets. This is because many of the processed and convenience foods we reach for have been stripped of their fibre content.

One way we can increase our fibre intake is by eating more plants! Try adding fruits, vegetables, nuts, seeds, beans and lentils to your meals. The chickpeas in this Butternut Squash and Chickpea Stew are an excellent source of fibre!

Plant diversity and gut health

Another great reason to eat more plants is that eating a more diverse range of plants can support the health and diversity of our gut bacteria. The golden standard is to eat 30 different types of plants per week! This includes fruits, vegetables, nuts, seeds, grains, herbs, spices, beans and lentils, so it may be easier to reach 30 than you think.

This Butternut Squash and Chickpea Stew recipe alone includes 7 different types of plants, so it’s a good one to add to your rotation!

Butternut Squash and Chickpea Stew

Now that I’ve convinced you that you should eat more plants, let’s get to the recipe! This stew has a hint of sweetness from the butternut squash and smokiness from the harissa paste and smoked paprika. It comes together in about 45 minutes and most of that time is hands-off while the stew simmers.

Ingredients  

• 1 onion, finely chopped
• 3 cloves of garlic, minced
• 800 ml can of crushed tomatoes
• 540 ml can of chickpeas, drained and rinsed
• ½ a medium butternut squash, peeled, deseeded and diced
• 1 tbsp harissa paste
• ½ tbsp smoked paprika
• ½ tbsp cumin
• Salt and pepper
• 1 tbsp extra virgin olive oil

Instructions 

1. Heat the olive oil in a pot. Cook the onion for 10 minutes or until it is starting to brown.
2. Add the garlic for 1 minute. Add the harissa paste, smoked paprika and cumin for 30 seconds, stirring continuously.
3. Add the crushed tomatoes, one cup of water, the butternut squash and chickpeas. Season with salt and pepper to taste.
4. Simmer for 30 minutes or until the squash is fully cooked and the sauce has thickened. Adjust the seasoning as needed.
5. Serve with rice or crusty bread and enjoy!