Beetroot and squash stewPosted on: 30 September 2016 by Rob Hobson
Keep your heart healthy with Rob Hobson's beetroot and squash stew packed with all the good stuff that helps lower cholesterol and blood pressure.
A single serving of this vegetarian curry provides more than half of your recommended daily intake of fibre, which has been shown to help reduce the risk of type 2 diabetes and lower cholesterol, both of which are risk factors for heart disease. Beetroot is a heart friendly food rich in anthocyanins, that have been shown to lower the risk of heart disease. This vegetable is also high in nitrates that have been shown to help lower blood pressure – another cause of heart disease.
Nutrition per serving
250 calories, 8.8g fat, 2.3g sat fat, 30g carb, 20g sugar, 7g protein, 0.6g salt, 8.2g fibre
Rich in- Potassium, calcium, magnesium, iron, vitamin B6, C and A
- 1 medium (600g) butternut squash
- 1 tbsp extra virgin olive oil
- 2 red onions, chopped
- 2 garlic cloves, crushed
- 1 and a half inch knob of fresh ginger, peeled and grated
- 2 tsp cumin seeds
- 2 tsp coriander seeds
- Pinch of dried chillies
- 3 large golden beetroots, peeled and chopped into small wedges
- 750ml vegetable stock
- Half a lime, juiced
- 2 tbsp natural yoghurt
- 2 spring onions, finely sliced (tops and bulbs)
- Small handful of coriander, chopped
- Small handful of mint, chopped
- Sea salt
- Black pepper
- To prepare the squash, peel and cut in half then remove the seeds and fibre. Slice each half width ways into 1cm-thick wedges.
- Set a large, deep-sided frying pan or casserole dish on a high heat and add the oil then add the onion and garlic and fry for 5 minutes until soft.
- Add the ginger, spices and dried chillies and cook for a further 2 minutes.
- Add the squash and beetroot and cook for 2 minutes, stirring well.
- Pour in the stock so it just covers the vegetables then place the lid on the pan and cook for about 25 minutes until the squash has begun to break down and the beetroot is tender.
- Halfway through cooking, check for seasoning and add salt and pepper.
- Once cooked, remove the lid and take the pan off the heat.
- Stir in the lime juice and yoghurt then top with the spring onions, coriander and mint and it's ready to serve.
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