Curried Butternut Red Kidney Bean and Quinoa Stew

Curried Butternut Red Kidney Bean and Quinoa Stew

25 mins

55 mins

4 people

Use pre-prepared butternut cubes plus tinned beans to create the speediest vegetarian curry. There's lots of heat in this dish, but you can tone it down for kids by using one of our milder Rajah curry powders.

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Ingredients

  • 250 g butternut squash peeled and cubed
  • 30 ml olive oil
  • 2 tbsp Rajah Hot curry powder
  • 1 onion finely diced
  • 2 cloves garlic crushed
  • 1 x 400 g tin chopped tomatoes
  • 1.5 cups water
  • 1 tin red kidney beans rinsed and drained
  • 1/2 cup quinoa (red or white) or couscous
  • 1/4 cup fresh coriander
  • salt and freshly ground black pepper to season
  • Serving Size 4

    Amount per serving

    • Energy 307
    • Protein 11.3g
    • Carbohydrate incl. fibre 47.1g
    • Carbohydrate excl. fibre 35.8g
    • Sugar 8.6g
    • Fibre 11.3g
    • Fat 10.0g
    • Saturated Fat 1.4g
    • Unsaturated Fat 8.1g
    • Monounsaturated Fat 6.1g
    • Polyunsaturated Fat 2.0g
    • Trans Fat 0.0g
    • Cholesterol 0mg
    • Sodium 437mg
    • Salt 1.09g
    • Calcium 13%
    • Iron 28%
    • Potassium 27%
    • Vitamin C 40%
    • Vitamin A 118%

Directions

  1. Preheat oven to 200 degrees Celsius.

  2. Place the cubed butternut into a bowl and toss together with 15 ml olive oil and 1 tbsp Rajah Hot Curry Powder and season with salt and freshly cracked black pepper.

  3. Place into a roasting tray and roast in the oven for 20 – 25 minutes or until tender, tossing every so often.

  4. When cooked remove from the oven and set aside.

  5. Heat the remaining olive oil in a pan and gently fry the onion until soft.

  6. Add the garlic and remaining Rajah Hot curry powder and fry until fragrant, stirring continuously.

  7. Add the tinned tomatoes, water, red kidney beans and quinoa and stir to combine.

  8. Allow to simmer for 20 – 30 minutes or until the quinoa is tender.

  9. Stir in the roasted butternut and the chopped fresh coriander, season to taste and serve.

 
         
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