Spiced Autumn Vegetable Casserole
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
2 h.
Preparation
Calories:
369
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 369 cal. | (18 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.4 mg | (62 %) | ||
| Vitamin K | 52 μg | (87 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.9 mg | (33 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 129 μg | (43 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 998 mg | (25 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 147 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
- ⅞ 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.
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