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.
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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Process
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
Show nutritional information
Dairy Free Egg Free Gluten Free Grain Free Nut Free Other Pescetarian Plant Based Shellfish Free Sugar Alcohol Free Vegan VegetarianThis 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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