Bean and Squash Stew Recipe

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Ingredients:

Serving

4 tbsp olive oil
1 tsp cumin seed
1 tsp mustard seeds
2 onions, chopped
2 garlic cloves, finely chopped
2 red chilies, seeded and sliced
900 g potatoes , scrubbed and rougly chopped
4 tbsp curry paste
1 1/4 liters vegetable stock
900 g butternut squash, peeled and roughly chopped
800 g black-eyed peas, drained
4 tomatoes, cut into 6 wedges

Directions:

Heat the oil in a large pan, add the cumin and mustard seeds and cook for 1 minute. When they begin to splutter and pop, add the onion, garlic and chilli and cook for 3-4 minutes ubtil softened.
Stir in the potatoes and cook for 3 minutes. Add the curry paste and vegetable stock, bring to the boil and simmer for 5 minutes. Add the butternut and simmer for a further 15 minutes until the vegetables are tender. Add the black eyed beans and tomatoes and continue to cook for 2-3 minutes. Season to taste.
Divide the stew between individual dishes, sprinkle over chopped coriander and serve with lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	467.8 Kcal (1959 kJ)
Calories from fat	142.7 Kcal
		% Daily Value*
Total Fat	15.86g	24%
Sodium	256.3mg	11%
Potassium	1246.02mg	27%
Total Carbs	57.37g	19%
Sugars	12.5g	50%
Dietary Fiber	9.74g	39%
Protein	5.79g	12%
Vitamin C	68mg	113%
Vitamin A	3.1mg	103%
Iron	4.5mg	25%
Calcium	137.6mg	14%

Amount Per 100 g
Calories	85.4 Kcal (358 kJ)
Calories from fat	26.05 Kcal
		% Daily Value*
Total Fat	2.89g	24%
Sodium	46.79mg	11%
Potassium	227.46mg	27%
Total Carbs	10.47g	19%
Sugars	2.28g	50%
Dietary Fiber	1.78g	39%
Protein	1.06g	12%
Vitamin C	12.4mg	113%
Vitamin A	0.6mg	103%
Iron	0.8mg	25%
Calcium	25.1mg	14%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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