Sweet roasted but­ter­nut a tasty sup­per

Kapi-Mana News - - OUT & ABOUT -

Try this yummy meat-free meal - it’s sure to de­light pump­kin lovers.

MAPLE ROASTED BUT­TER­NUT WITH FETA AND CHIA RICE Ready in: 40 min­utes Prep: 20 min­utes Cook: 30 min­utes Serves: 4-5 Maple roasted but­ter­nut

1 but­ter­nut pump­kin 1 ta­ble­spoon maple syrup 150g feta cheese, diced 1-2cm 20g pump­kin seeds 20g sliced al­monds

Chia rice

1 beet­root, peeled and diced 1.5cm 1 cup jas­mine rice 2 ta­ble­spoons chia seeds 11⁄ cups wa­ter 1-2 spring onions 2 ta­ble­spoons pars­ley leaves and stalks 2 ta­ble­spoons mint leaves 2-3 hand­fuls baby spinach leaves 1 ta­ble­spoon ex­tra-vir­gin olive oil

Maple vinai­grette

1 tea­spoon maple syrup 1 tea­spoon bal­samic vine­gar 1 ta­ble­spoon ex­tra-vir­gin olive oil 1 tea­spoon whole­grain mus­tard

tea­spoon salt

To serve

1 cour­gette Pre­heat oven to 220 de­grees Cel­sius. Line two oven trays with bak­ing pa­per.

Cut but­ter­nut in half length­ways and use a spoon to scoop out seeds. Dis­card seeds. Cut into 2cm-thick wedges, leav­ing skin on. Toss with a driz­zle of oil and first mea­sure of maple syrup on first pre­pared tray. Sea­son with salt and pep­per and roast for 25 min­utes, un­til soft­ened. Turn once dur­ing cook­ing.

Toss beet­root on sec­ond pre­pared tray with a driz­zle of oil and sea­son with salt and pep­per. Roast (on rack be­low but­ter­nut) for 20-25 min­utes, un­til ten­der. Turn once dur­ing cook­ing.

Com­bine rice, chia seeds, wa­ter and a pinch of salt in a small pot and bring to the boil. As soon as it boils, cover with a tight­fit­ting lid and re­duce to low­est heat to cook for 12 min­utes. Turn off heat and leave to steam, still cov­ered, for a fur­ther 8 min­utes. Do not lift lid dur­ing cook­ing.

While veges and rice are cook­ing, thinly slice spring onions and roughly chop pars­ley and mint. Set aside in a large bowl.

In a small bowl, whisk to­gether all maple vinai­grette in­gre­di­ents with a fork. Set aside.

Use a veg­etable peeler to peel cour­gette into long, thin rib­bons and set aside.

When but­ter­nut has fin­ished roast­ing, sprin­kle over feta, pump­kin seeds and al­monds and re­turn to oven to melt feta for 5 min­utes. When rice has fin­ished steam­ing, add to bowl with spring onions and herbs. Add roasted beet­root and all re­main­ing chia rice in­gre­di­ents, toss to com­bine and sea­son to taste with salt and pep­per.

To serve, di­vide chia rice be­tween plates. Top with a few cour­gette rib­bons and wedges of maple roasted but­ter­nut, along with feta, pump­kin seeds and al­monds. Driz­zle over maple vinai­grette.

MY FOOD BAG

Maple roasted but­ter­nut - per­fect for your meat­free Mon­day meal.

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