Curried Quinoa with Pumpkin & Kidney Beans

Preparation time: 1 hour 10 mins

Serves: 4

 

Ingredients:

Quinoa, dry, 100 g, rinsed & soaked in cold water for 10 minutes

Pumpkin, 500 g, peeled and cubed

Fresh tomatoes, 2 large, cubed

Red kidney beans, ½ tin, rinsed & drained

Onion, 1 large, finely chopped

Garlic, 2 cloves, crushed and chopped

Curry powder, 1 tablespoon

Cumin powder, 1 heaped teaspoon

Olive oil, 1 tablespoon

Coriander leaves, ½ packet, chopped

Water, 100 ml

Salt, ½ teaspoon

 

Method:

  1. In a non-stick pan, dry-fry the quinoa for about 5 minutes. Scoop out the quinoa into a bowl and leave aside.
  2. Heat the oil in the pan and add the onion and garlic; stir-fry until they are golden brown.
  3. Add the curry powder, cumin powder, and salt; cook for a minute, then add the pumpkin cubes and water. Bring to a boil and simmer for 15 minutes.
  4. Add quinoa and tomatoes and continue to simmer for another 15 minutes until the pumpkin and quinoa are soft and the sauce has thickened.  
  5. Add the kidney beans and continue to cook for a few more minutes.
  6. Stir in the coriander. Remove from the heat and serve.

Nutrients Per Serving:

Energy: 251 kcal

Fat: 5.8 g

Protein: 10 g

Carbohydrate: 43 g

Dietary Fibre: 8 g

Sodium: 445 mg

 

Dietitian’s Tips:

You can substitute pumpkin with sweet potatoes (with skin if scrubbed clean) and kidney beans with green lentils (cooked till soft first). 

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