sweet mama squash & aduki bean chilli (Edit recipe)

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sweet mama squash aka kabocha squash is an excellent source of beta carotene.In the body, beta-carotene converts into vitamin A (retinol).The vitamin we need to help keep our skin youthful & protected. It is also a fantastic source of fibre, helping to keep our guts healthy. It has a beautiful sweet taste which makes it taste like a cross between a pumpkin & a sweet potato however it is significantly lower in calories & carbohydrates than a sweet potato. I love roasting mine, scooping it out from its skin, & adding to a chilli, making it extra thick & delicious.

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PREP TIME

10 minutes

COOK TIME

40 minutes

INGREDIENTS

Serves: 3-4

Ingredients

1 whole Red Onion, finely diced
1 pieces Celery, finely diced
1 whole Carrots, finely diced
4 cloves Garlic, minced
2.5 tsp Ground Cumin
1.5 tsp Paprika
1 tsp Smoked Paprika
1 tsp dried Oregano
0.333 cup Quinoa, rinsed
400 grams canned Whole Peeled Tomatoes, or tinned cherry tomatoes
400 ml Vegetable Stock
1 tsp Balsamic Vinegar
1 Tbsp Nutritional Yeast
1 tsp Sea Salt
0.75 tsp Ground Fresh Black Peppercorns
1 Tbsp Extra Virgin Olive Oil

to serve

50 grams Coconut Milk Yogurt, or oat creme fraiche
1 whole Avocado, peeled & finely sliced
1 bunch Cilantro, chopped
1 tsp Chili Flakes, or fresh chilli

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Process

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Note, these instructions are written assuming the standard serving size, since you have modified the number of servings, these steps may need to be modified for best results

Preheat the oven to 195c and prepare a baking tray with parchment paper.
Carefully chop the squash in half, rub with olive oil & a sprinkling with rock salt. Place flesh side down & bake for 30-35 minutes until the flesh is soft.
Place a frying pan over a medium to low heat. Heat 1 tbsp of oil, then gently fry the onion with a little rock salt for 3 mins, continuously stirring so the onion doesn't burn.
Add the carrot & celery, frying for a further 2 mins. Sprinkle in the minced garlic, herb & spices. Stirring together for 2 mins.
Add the quinoa, cherry plum tomatoes, veg stock, balsamic vinegar & nutritional yeast. Bring to boil then allow to simmer for 15 mins. Stirring occasionally.
Once, the squash is cooked, remove from the oven, allow to cool slightly, then carefully, flip over & scoop out the filling, adding it to the frying pan. Stirring it together with the chilli sauce, you may need to use a fork or the back of a spoon, to bring it altogether smoothly. It wants to be thick but if it appears to be too thick, add a little more water to the pan.
Pour in the aduki beans & season to taste with salt & black pepper ( & a splash of tamari if you fancy it) allow to cook for a further few mins, then remove from the heat.
Serve with some sliced avocado, dollops of creme fraiche, fresh coriander & a sprinkling of chilli flakes. With either basmati rice or toasted sourdough

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About This Recipe

Show nutritional information

This is our estimate based on online research.
Calories:	169
Fat:	6 g
Carbohydrates:	23 g
Protein:	5 g
Cholesterol:	0 g
Sodium:	1275 mg
Fiber:	4 g
Sugars:	6 g
Sugar Alcohol:	0 g
Calculated for total recipe.