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Receta Butternut squash with quinoa

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1 voto | 1677 views

A great vegetarian alternative to chilli con carne

Tiempo de Prep:
Tiempo para Cocinar:
Raciónes: 4 Servings
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Ingredientes

Cost per serving $2.24 view details

Direcciones

  1. SOAK - Put the quinoa grain into a bowl. Cover with cold water and soak for 20 minutes.
  2. CHOP - Peel the butternut squash, remove the seeds and chop the flesh into bite-sized chunks. Wash, deseed and roughly chop the red pepper. Peel and finely chop the onion.
  3. CRUSH - Peel and crush the garlic. Crush the fennel seeds in a pestle and mortar or under the blade of a big knife.
  4. SOFTEN - Warm the oil in a saucepan. Add the onion and garlic and cook over a medium heat until soft.
  5. ADD - Add the fennel seeds and chilli flakes and cook for 1 minute. Add the squash, quinoa, red pepper, tomatoes and 500ml water. Bring to the boil.
  6. SIMMER - Turn the heat down and simmer for 15 minutes or until the squash is tender and the sauce has thickened.
  7. ADD - Drain and rinse the kidney beans in a sieve under the tap. Add them to the pan and heat through.
  8. SERVE - Wash and chop the coriander and stir into the squash and quinoa. Serve in warm bowls.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 427g
Recipe makes 4 servings
Calories 333  
Calories from Fat 111 33%
Total Fat 12.75g 16%
Saturated Fat 1.5g 6%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 457mg 19%
Potassium 919mg 26%
Total Carbs 49.84g 13%
Dietary Fiber 17.6g 59%
Sugars 6.31g 4%
Protein 12.66g 20%
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Comentarios

  • ShaleeDP
    08 de Abril de 2013
    I like this, and I have my own version of this and i do love potatoes! :D

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