Prep 10 mins
Cook 30 mins
A quick, easy, and delicious recipe I discovered in "olive" magazine (December 2007). Listed as low glycemic index and low fat, it has become a firm favourite simply because it tastes so good! I've dramatically cut down on the onion and garlic (they don't always agree with me! :-( ) and have even left them out and still had a tasty meal. :-) If you're desperate to add salt, add it right at the very end (i.e. when it's on your plate) to keep the levels lower. ;-) And if you have some left over, so much the better - it tastes great the next day!
- 1 small onion
- 2 garlic cloves
- 1 tablespoon vegetable oil
- 1 teaspoon chili powder, mild if you're not keen on spicy food hot if you are, I've also used fresh chilli
- 1 (1 kg) butternut squash (pumpkin)
- 100 g quinoa
- 2 (400 g) cans chopped tomatoes
- 1 (400 g) can red kidney beans
- 1 bunch fresh cilantro, chopped (coriander)
- Wash the quinoa and then soak in cold water for 10 minutes.
- Peel and cube the butternut.
- Chop the onion finely, crush the garlic, and fry both until soft (approx. 5 –- 8 minutes).
- Add the chilli, cook for a further minute.
- Add the butternut, quinoa and tomatoes to the mixture and leave to simmer for about 20 - 30 minutes; if you are using a different kind of pumpkin it may take a little longer to cook. Test the butternut and quinoa, cook longer if necessary. The sauce should be thickening a little by this stage.
- Add the beans and stir in, allow to heat through for a few minutes.
- Chop the coriander and stir in, reserving a little to garnish the dish with.
This worked really well as a hearty stew-like side dish that could easily be a meal in itself. I cooked the 1/2 cup raw quinoa separately and added it at the end, and had to cook the squash quite a bit longer, but it still all came out great. Of course, cooking the quinoa separately meant I didn't need all the juices from the tomatoes and beans, which cut further down on the sodium.