BEETROOT & BUTTERNUT STEW

Beetroot & butternut stew image

This vibrant vegetarian one-pot is packed with an impressive 4 of your 5-a-day, and makes a delicious low-fat and low-calorie dinner

Provided by Natasha Corrett

Time 55m

Number Of Ingredients 13

Ingredients

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 and 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 , roughly chopped
brown rice , to serve (optional)

Steps:

Peel the beetroot and chop into small pieces. Chop the butternut squash into small pieces. Put them in separate bowls until you need them.
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.
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.
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.

Nutrition Facts : Calories 250 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 34 grams carbohydrates, Sugar 23 grams sugar, Fiber 12 grams fiber, Protein 8 grams protein, Sodium 0.5 milligram of sodium