sweet mama squash & aduki bean chilli
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.
PREP TIME
10 minutes
COOK TIME
40 minutes
INGREDIENTS
21
Serves: 3-4
Ingredients
- 1 whole1 whole1 whole Red Onion, finely diced
- 1 pieces1 pieces1 pieces Celery, finely diced
- 1 whole1 whole1 whole Carrots, finely diced
- 4 cloves4 cloves4 cloves Garlic, minced
- 2.5 tsp2.5 tsp2.5 tsp Ground Cumin
- 1.5 tsp1.5 tsp1.5 tsp Paprika
- 1 tsp1 tsp1 tsp Smoked Paprika
- 1 tsp1 tsp1 tsp dried Oregano
- 0.333 cup0.333 cup0.333 cup Quinoa, rinsed
- 400 grams400 grams400 grams canned Whole Peeled Tomatoes, or tinned cherry tomatoes
- 400 ml400 ml400 ml Vegetable Stock
- 1 tsp1 tsp1 tsp Balsamic Vinegar
- 1 Tbsp1 Tbsp1 Tbsp Nutritional Yeast
- 1 tsp1 tsp1 tsp Sea Salt
- 0.75 tsp0.75 tsp0.75 tsp Ground Fresh Black Peppercorns
- 1 Tbsp1 Tbsp1 Tbsp Extra Virgin Olive Oil
- 50 grams50 grams50 grams Coconut Milk Yogurt, or oat creme fraiche
- 1 whole1 whole1 whole Avocado, peeled & finely sliced
- 1 bunch1 bunch1 bunch Cilantro, chopped
- 1 tsp1 tsp1 tsp Chili Flakes, or fresh chilli
to serve
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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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My Notes:
About This Recipe
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Dairy Free Egg Free Gluten Free Grain Free Nut Free Other Pescetarian Plant Based Shellfish Free Sugar Alcohol Free Vegan Vegetarian| 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. | |
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