A great vegetarian alternative to chilli con carne
Ingredients
- 1 butternut squash
- 1 red pepper
- 1 bunch fresh coriander
- 1 onion
- 1 clove garlic
- 2 tablespoons olive oil
- 1 teaspoon crushed fennel seeds
- 1 pinch chilli flakes
- 100g quinoa grain
- 400g tin chopped tomatoes
- 400g tin red kidney beans
- 500ml water
Directions
- SOAK - Put the quinoa grain into a bowl. Cover with cold water and soak for 20 minutes.
- 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.
- CRUSH - Peel and crush the garlic. Crush the fennel seeds in a pestle and mortar or under the blade of a big knife.
- SOFTEN - Warm the oil in a saucepan. Add the onion and garlic and cook over a medium heat until soft.
- 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.
- SIMMER - Turn the heat down and simmer for 15 minutes or until the squash is tender and the sauce has thickened.
- ADD - Drain and rinse the kidney beans in a sieve under the tap. Add them to the pan and heat through.
- SERVE - Wash and chop the coriander and stir into the squash and quinoa. Serve in warm bowls.
Toolbox
Add the recipe to which day?
Adding to Planner
Languages
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% |
Advertisement
Advertisement