Squash and Rice Bowl

0
Average: 0 (0 votes)
(0 votes)
Squash and Rice Bowl
share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 40 min.
Ready in
Calories:
336
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie336 kcal(16 %)
Protein7.68 g(8 %)
Fat7.28 g(6 %)
Carbohydrates61.41 g(41 %)
Sugar added0 g(0 %)
Roughage2.48 g(8 %)
Vitamin A1,983.3 mg(247,913 %)
Vitamin D0 μg(0 %)
Vitamin E2.77 mg(23 %)
Vitamin B₁0.15 mg(15 %)
Vitamin B₂0.27 mg(25 %)
Niacin2.13 mg(18 %)
Vitamin B₆0.23 mg(16 %)
Folate45.64 μg(15 %)
Pantothenic acid0.77 mg(13 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C24.94 mg(26 %)
Potassium882.46 mg(22 %)
Calcium73.73 mg(7 %)
Magnesium37.1 mg(12 %)
Iron2.55 mg(17 %)
Iodine0.75 μg(0 %)
Zinc0.92 mg(12 %)
Saturated fatty acids5.77 g
Cholesterol0 mg
Author of this recipe:

Ingredients

for
4
Ingredients
1
onion (chopped)
4 cloves
2 teaspoons
ground cilantro
2 teaspoons
granulated sugar
2 tablespoons
1 teaspoon
8 cups
sugarloaf Pumpkin (cored and diced)
1 cup
Basmati rice (rinsed in several changes of water)
2 cups
freshly ground Black pepper

Preparation steps

1.
Blitz together the onion, garlic, ground coriander, curry powder, sugar, seasoning and a splash of warm water in a food processor until smooth.
2.
Heat the oil in a saucepan set over a medium heat until hot. Add the cumin seeds and fry for 30 seconds.
3.
Add the onion paste, fry for 2 minutes, and then stir in the pumpkin and rice. Cover with the stock, stir well, and cook until simmering.
4.
Cover the saucepan with a lid and cook over a reduced heat for 10 - 12 minutes until the rice and pumpkin are tender.
5.
Remove the saucepan from the heat and let the rice and pumpkin stand covered for 10 minutes.
6.
Fluff with a fork, season to taste, and spoon into bowls before serving.