Mid­dle East­ern But­ter­nut Stew

Post - - RECIPES -

BUT­TER­NUT squash de­liv­ers an am­ple dose of fi­bre for your friendly mi­crobes to feast on, mak­ing it an ex­cep­tion­ally good gut-health choice. It pro­vides sig­nif­i­cant amounts of potas­sium, im­por­tant for bone health and vi­ta­min B6, es­sen­tial for the proper func­tion­ing of both the ner­vous and im­mune sys­tems.

1 large onion, finely chopped

2 tbsp co­conut oil

4 cloves gar­lic, freshly crushed or finely grated

1 pinch of cayenne pep­per (op­tional)

1 tsp ground cumin

1 tsp co­rian­der

5 Roma to­ma­toes, chopped

1 small but­ter­nut, chopped into small cubes

1 large car­rot, finely chopped

2 cups veg­etable stock, or chicken/beef bone broth salt and pep­per to taste toasted sesame and nigella seeds to gar­nish (op­tional)

Fry the onion in half the co­conut oil un­til it is soft and turn­ing golden, then add gar­lic and all the dry spices and sauté, stir­ring well, for a fur­ther 2 min­utes.

Add the chopped to­ma­toes and sauté for an­other 5 min­utes, stir­ring fre­quently.

Add the but­ter­nut, car­rot and stock, sea­son with salt and pep­per, stir through once, and then place the lid on the pot and turn the heat down to low, al­low­ing the stew to sim­mer for 40 min­utes.

Serve with cooked quinoa and a sprin­kling of toasted seeds of your choice.

Serves 4-6.

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