Beetroot & butternut stew
This vibrant vegetarian one-pot is packed with an impressive 4 of your 5-a-day, and makes a delicious low-fat and low-calorie dinner
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Prep:20 mins
Cook:35 mins
- Serves 2
- Easy
Nutrition per serving
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kcal 250
-
fat 7g
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saturates 1g
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carbs 34g
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sugars 23g
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fibre 12g
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protein 8g
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salt 0.5g
Ingredients
- 250g raw beetroot
- 350g butternut squash, unpeeled
- 1 garlic clove, grated
- 1 small onion, diced
- ¼ tsp cumin seeds
- ½ tsp ground coriander
- 4 cardamom pods, seeds removed and crushed
- 1 tbsp sunflower oil
- ½ tsp cinnamon
- 100g green beans, topped and cut in half
- 50g chard or spinach, stems removed and leaves roughly chopped
- small pack flat-leaf parsley, roughly chopped
- brown rice, to serve (optional)
Method
Peel the beetroot and chop into small pieces. Chop the butternut squash into small pieces. Put them in separate bowls until you need them.
In a large wide-topped saucepan, fry the garlic, onion, cumin seeds, coriander and cardamom pods in the oil for 2 mins on a medium heat. Add 125ml water along with the beetroot and leave for a further 5 mins until the water has simmered away.
Add 250ml water, the butternut squash and cinnamon, and leave to simmer on a medium heat for 10 mins. Add 250ml water and leave to simmer for another 10 mins.
Add 125ml water, the green beans and simmer for another 5 mins until the water has simmered away. Take off the heat and stir in the chard and parsley. Serve by itself or with brown rice for a fuller meal.
