Curried Quinoa with Pumpkin & Kidney Beans

Serves: 4
Time: 1 hour 10 minutes

Ingredients

• Quinoa, dry, rinsed, soaked in cold water for 10 minutes, 100g
• Pumpkin, peeled and cubed, 500g
• Fresh tomatoes, cubed, 2 large
• Red kidney beans, rinsed and drained, ½ tin
• Onion, finely chopped, 1 large
• Garlic, crushed and chopped, 2 cloves
• Curry powder, 1 tbsp
• Cumin powder, 1 heaped tsp
• Olive oil, 1 tbsp
• Coriander leaves, chopped, ½ packet
• Water, 100ml
• Salt, ½ tsp

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
Protein: 10g
Total Fat: 5.8g
Carbohydrate: 43g
Sodium: 445mg
Dietary Fibre: 8g

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).