Food

Butternut Squash, Bean and Chilli Stew with Coconut & Lime Cauli-Rice

Everyone around me seems to be coming down with colds at the moment, so I decided to cook up a hearty stew, full of immune system-boosting ingredients such as garlic, ginger and chilli, to help fight off bugs and keep everyone feeling warm and toasty from the inside out.

Butterbeans are a great source of protein and also have a high fibre content (the RDA for adults is 30g of fibre a day, but a recent study shows most adults only get about 18g!). Kale is full of antioxidants and vitamin C, and squash has ben linked to reducing inflammation in the body, as well as lowing high blood pressure.

I chose to use cauliflower rice in this dish because I wanted something light to go with the hearty stew, but I have also made it with brown rice which is equally delicious.

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YOU WILL NEED:

(Serves 4)

  • 2 Tbsp coconut oil
  • 3-4 cloves of garlic, crushed
  • 2 large white onions, chopped
  • Fresh ginger, grated
  • ½ red chilli, diced small
  • 2 butternut squash, diced
  • 2 cans of butterbeans
  • 3-4 handfuls of kale
  • 1 tin chopped tomatoes
  • 1 veggie stock cube
  • Fresh parsley
  • ½ Tsp smoked paprika
  • 500g Cauli-Rice (or you can make your own by grating cauliflower florets)
  • ½ fresh lime
  • Salt & pepper


TO MAKE:

  1. Place a Tbsp of coconut oil in a big saucepan, on a low heat. Add in the onion, garlic, chilli and a little grated ginger. Heat until the onion starts to turn translucent.
  2. Meanwhile, boil the kettle and steam your diced squash on a medium heat for 10-15 minutes.
  3. Once the squash has softened, add it to the big pan along with the butterbeans. Cook for 5 minutes or so whilst continuously stirring, before adding in the chopped tomatoes. Season as required.
  4. Make up your stock by adding the cube to boiling water- quantities can vary depending on the stock cube. (TIP: I tend to mix this up in the empty chopped tomatoes can to get more flavour!)
  5. Gradually add the stock into your stew and allow to simmer. Season with salt, pepper and paprika and taste. Add the kale in the last few minutes, allowing it to soften but not over cook.
  6. Heat up another Tbsp of coconut oil in a pan and add your Cauli-Rice along with salt, pepper and a squeeze of lime. Fry for 7-10 minutes until cooked through.
  7. Serve with fresh parsley.

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