Beet Curry with Butternut Squash
Beet curry with butternut squash - Indian influences meet earthy vegetables from the field
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have given this recipe the "Recommended by IN FORM" logo. This logo provides guidance to consumers for a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. For more information on the project "Tested IN FORM recipes", click here..
The various spices give this meal pizzazz and keep your circulation active and your mood upbeat, even on gloomy days. The pumpkin tastes nutty and offers plenty of beta-carotene and vitamin A. These two antioxidants protect our cells and keep our skin supple.
If you want to be sure that the curry paste does not contain unnecessary additives such as sugar, it is best to make the spice yourself. Leftovers can be frozen in portions and used in the next curry you make.
(Percentage of daily recommendation)
| Calorie | 213 cal. | (10 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.9 g | (26 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 61 μg | (102 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 129 μg | (43 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4 μg | (9 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 1,040 mg | (26 %) | ||
| Calcium | 137 mg | (14 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 94 mg | |||
| Cholesterol | 4 mg |
Ingredients
- Ingredients
- 28 ozs Beets
- salt
- 22 ozs Butternut squash
- 1 onion
- 2 garlic cloves
- ¼ oz ginger (1 piece)
- 1 red chili pepper
- ½ oz Coconut oil (1.5 TBSP.)
- ½ oz Tomato paste (1 TBSP.)
- ½ oz red Curry paste (1 TBSP.)
- 1 tsp ground Cumin
- 1 tsp ground cilantro
- ½ tsp Garam Masala (Indian spice blend)
- 1 tsp ground Turmeric
- Chili powder
- 1 oz Baby spinach
- ½ oz Cashews (2 TBSP.)
- 5 ozs Yogurt
Preparation steps
Wash beet and place in a pot of lightly salted cold water so that they are just covered. Bring to a boil and then cook over low heat until tender, about 45-50 minutes. Then drain.
In the meantime, peel squash, remove seeds and cut flesh into cubes of about 1/2-inch. Peel onion, garlic, and ginger. Halve the onion and cut into strips, chop garlic and ginger. Halve chili pepper lengthwise, remove seeds, wash and chop.
In a wok or large frying pan, heat 1 tablespoon coconut oil. Sauté onion, garlic, chili and ginger for 2 minutes over medium heat, stirring. Add squash and sauté for 3 minutes. Then stir in tomato paste and curry paste and saute for 2 minutes. Remove 2 cups of the beet cooking stock. Add broth to the squash in the pan, season with cumin, coriander, garam masala, turmeric, and chili powder, and bring to a boil. Cook curry over low heat for 15 minutes until soft.
Meanwhile, peel beet, cut 6 ounces of it into small pieces, and puree; cut the rest into wedges or pieces and add both to the pumpkin mixture, bring everything to the boil and simmer for 3 minutes. Wash spinach, shake dry, add and let it collapse.
Meanwhile, roast cashews in a hot pan without fat over medium heat for 3 minutes; then chop coarsely. Arrange curry on plates, refine each with 1 blob of yogurt and sprinkle cashews on top.
