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Add a photoA great vegetarian alternative to chilli con carne
Ингредиенты
- 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
Инструкции
- 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.
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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% |
