Middle Eastern Butternut Stew
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.