Sophie's Vegetarian Butternut Squash, Quinoa & Red Beans Chili

Foodista
9Ingredients
210Calories
45Minutes

Ingredients

  • 1 red onion (large, peeled& finely diced)
  • 3 fat (fresh cloves of garlic, peeled& finely diced)
  • 550 grams butternut squash (peeled, peeled, cut into smaller cubes, each about 2 cm x 1 cm)
  • 1 tablespoon red chili powder (nearly level, just a little bit less!)
  • 100 grams quinoa (soaked in cold water for 10 minutes& well drai)
  • 2 chopped tomatoes (x 400 good quality cans of)
  • 3/4 tomato (empty, can filled with water)
  • 2 red kidney beans (x 400 of, well rinsed& well leaked)
  • coriander leaves (:, cilantro a small handful, washe)

Directions

  1. Take a large Creuset pan with fitting lid or another big stewing pot with fitting lid. Place this pot on medium heat and add 2 to 3 tablespoons of the fruity EVOO. Heat up. When hot & sizzling, add the chopped onion & garlic& fry until soft. Stir frequently.
  2. Add the chili powder, stir the chili round & fry for about 1 minute to give its aroma's off. Add a bit more of the EVOO is necessary. Then add the chopped butternut squash, quinoa, 2 tins of chopped tomatoes & 3/4 empty can of tomatoes filled with water. Stir everything well round & cook until it has thickened a lot, the quinoa & the veggies are cooked through. Cook with the lid 3/4 on & it will take about 20 to 25 minutes. From time to time, stir everyhting well round to prevent sticking or turn the heat a bit down. Take the lid off if you want to.
  3. When the stew is nearly ready, in the last 10 minutes or so, add the 2 cans of beans. Stir well through the stew. Heat up the beans. When your stew is ready, taste. It has to taste fabulous!
  4. Just before serving, add the roughly chopped coriander leaves ( cilantro ).
  5. Serve on a lovely plate with a dollop of sheep's Greek yoghurt on the side & enjoy with a loved one!
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NutritionView more

210Calories
Sodium2%DV55mg
Fat8%DV5g
Protein12%DV6g
Carbs13%DV39g
Fiber28%DV7g

PER SERVING *

Calories210Calories from Fat45
% DAILY VALUE*
Total Fat5g8%
Saturated Fat2g10%
Trans Fat
Cholesterol10mg3%
Sodium55mg2%
Potassium900mg26%
Protein6g12%
Calories from Fat45
% DAILY VALUE*
Total Carbohydrate39g13%
Dietary Fiber7g28%
Sugars7g14%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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