Spiced Autumn Vegetable Casserole

0
Average: 0 (0 votes)
(0 votes)
Spiced Autumn Vegetable Casserole
share Share
print
bookmark_border Copy URL
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
2 h.
Preparation
Calories:
369
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie369 cal.(18 %)
Protein8 g(8 %)
Fat18 g(16 %)
Carbohydrates43 g(29 %)
Sugar added0 g(0 %)
Roughage7 g(23 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E7.4 mg(62 %)
Vitamin K52 μg(87 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.9 mg(33 %)
Vitamin B₆0.6 mg(43 %)
Folate129 μg(43 %)
Pantothenic acid1.5 mg(25 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C50 mg(53 %)
Potassium998 mg(25 %)
Calcium121 mg(12 %)
Magnesium72 mg(24 %)
Iron3.7 mg(25 %)
Iodine7 μg(4 %)
Zinc1.4 mg(18 %)
Saturated fatty acids7.6 g
Uric acid147 mg
Cholesterol0 mg
Complete sugar13 g

Ingredients

for
4
For the pumpkin curry
1 tsp Coriander
1 tsp Cumin
2 red chili peppers (seeds removed and chopped)
1 clove garlic cloves (finely chopped)
1 Tbsp freshly grated ginger
1 tsp Turmeric
3 Tbsps vegetable oil
1 tsp Mustard seed
1 onion (chopped)
21 ozs Pumpkin (cubed)
cup canned Coconut milk (more if needed)
2 tsps Tamarind paste
For the bean rice
1 Tbsp olive oil
1 onion (chopped)
1 red pepper (seeds removed, finely chopped)
2 cloves garlic cloves (crushed)
1 tsp salt
2 Tbsps tomato puree
14 ozs canned Beans (kidney beans, black beans, drained with liquid reserved)
1 cup Rice
To garnish
parsley

Preparation steps

1.
For the pumpkin curry: put the coriander, cumin, chillies, garlic, ginger and turmeric in a bowl and pound to a paste. Set aside.
2.
Heat the oil in a large heavy-based pan and add the mustard seeds. When they pop, add the onions and spice paste. Add the pumpkin, stir well and cook over a low heat for 15 minutes.
3.
Add the coconut milk and tamarind paste. Stir well and bring to a boil. Reduce the heat and simmer for 10-15 minutes until the pumpkin is tender. Add a little more coconut milk if the mixture is too thick.
4.
For the bean rice: grease 4 ramekins.
5.
Heat the oil in a pan over a medium heat. Gently cook the onion, pepper and garlic until the onion is translucent. Add the salt and tomato puree. Reduce the heat to low and cook for 2 minutes. Stir in the beans and rice.
6.
Pour the liquid from the beans into a measuring jug and add enough water to reach a volume of 450ml|16 fl oz.
7.
Pour into the pan. Cover and simmer gently for 30-40 minutes, until the liquid is absorbed and the rice is cooked. Spoon into the ramekins and press down firmly.
8.
Turn out the rice onto 4 warm serving plates. Divide the curry between the plates and garnish with parsley.

Perfect For Summer

Get Fit!

Simple, But Good

Weeknight Dinners

Popular Cookbooks