Beetroot & butternut stew
Serves 2 Prep 20 mins Cook 35 mins £1.11 a portion 250 kcals, 7g fat, 1g sat. fat, 23g sugar 250g raw beetroot 350g butternut squash, unpeeled 1 garlic clove, grated 1 small onion, diced ¼ tsp cumin seeds ½ tsp ground coriander 4 cardamom pods, seeds removed &
crushed 1 tbsp sunflower oil ½ tsp cinnamon 100g green beans, topped and cut in half 50g chard or spinach, stems removed
and leaves roughly chopped small pack flat-leaf parsley, chopped brown rice, to serve (optional) 1 Peel the beetroot and chop into small pieces. Chop the butternut squash into small pieces. Put them in separate bowls until you need them.
2 In a large wide-topped saucepan, fry the garlic, onion, cumin seeds, coriander and cardamom pods in the oil for 2 mins on a medium heat. Add 125ml water along with the beetroot and leave for a further 5 mins until the water has simmered away.
3 Add 250ml water, the butternut squash and cinnamon, and leave to simmer on a medium heat for 10 mins. Add 250ml water and leave to simmer for another 10 mins.
4 Add 125ml water, the green beans and simmer for another 5 mins until the water has simmered away. Take off the heat and stir in the chard and parsley. Serve by itself or with brown rice for a fuller meal.