Beetroot & butternut stew

4 of 5-a-day clean and lean diet plan diet plan fibre folate iron vitamin c winter

N/A

Source

Ingredients

250g raw beetroot

350g butternut squash , unpeeled

1 garlic clove , grated

1 small onion , diced

¼ tsp cumin seeds

½ tsp ground coriander

4 cardamom pods , seeds removed and crushed

1 tbsp sunflower oil

½ tsp cinnamon

100g green beans , topped and cut in half

50g chard or spinach, stems removed and leaves roughly chopped

small pack flat-leaf parsley , roughly chopped

brown rice , to serve (optional)

Method

Peel the beetroot and chop into small pieces. Chop the butternut squash into small pieces. Put them in separate bowls until you need them.

In a large wide-topped saucepan, fry the garlic, onion, cumin seeds, coriander and cardamom pods in the oil for 2 mins on a medium heat. Add 125ml water along with the beetroot and leave for a further 5 mins until the water has simmered away.

Add 250ml water, the butternut squash and cinnamon, and leave to simmer on a medium heat for 10 mins. Add 250ml water and leave to simmer for another 10 mins.

Add 125ml water, the green beans and simmer for another 5 mins until the water has simmered away. Take off the heat and stir in the chard and parsley. Serve by itself or with brown rice for a fuller meal.