Butternut squash chilli with quinoa
Cooking time
Ready in 30 minutesSkill level
EasyServings
Serves 4A low-fat, low-gi veggie supper that is packed full of flavour, and is quick to make too
Nutrition and extra info
Additional info
- Vegetarian
Nutrition per serving
- kcalories
- 306
- protein
- 13.9g
- carbs
- 53.4g
- fat
- 5.6g
- saturates
- 0.7g
- fibre
- 10.1g
- sugar
- -
- salt
- 1.2g
Ingredients
- 1 large onion, finely chopped
- 2 garlic cloves, crushed
- olive oil
- 1 tbsp mild chilli powder (Schwartz does a good one with added cumin, oregano and garlic)
- 1 butternut squash, about 1kg, peeled and cubed
- 100g quinoa, soaked in cold water for 10 minutes (available from health food shops and some supermarkets)
- 2 x 400g tins chopped tomatoes
- 400g tin red kidney beans
- a small bunch coriander, chopped
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Method
- Cook the onion and garlic in 1 tbsp olive oil until soft (about 7 minutes). Add the chilli powder, cook for a minute then add the squash, quinoa and tomatoes.
- Simmer for 10-15 minutes until the squash and quinoa are tender and the sauce has thickened. Add the beans and heat through. Stir in the coriander and serve in bowls.
Recipe from olive magazine, December 2007
Comments, questions and tips
Comments
I rate this recipe a four provided you follow the adaptations as most have suggested; knowing that it does take about 40 mins or as long as the squash needs to roast for this recipe to finish.
Roasting the squash gives better flavour which is needed, and isn't much to ask for in an otherwise particularly healthy dish.
Adding the typical spices of a mince chilli helps too, and perhaps adding peppers. Feta makes a healthy topping too.
Its a great dish to halve the quanities and have as lunch for two days in the week, and I like to have it before I go for a run.
I found this recipe to be very nice and filling. The butternut squash does need more time to cook - about 35mins for bite size chunks - but otherwise I followed it pretty much exactly. The only adaptations were slightly less chilli as I can't take hot food well, plus ground coriander as I was out of fresh stuff. I also added a tablespoon of Greek yoghurt to my bowl, which was really lovely.
I will definitely make this again as it's so easy, very adaptable, little washing up and basic ingredients. I'd probably add in some sweet red pepper and maybe some green as well, just for colour.
I got 319 calories (excl yoghurt).
Very tasty! I tried this out yesterday, the only thing I did differently though, was that I swapped the quinoa for red lentils, and added a bit of mild curry powder in it as well. I left it to simmer, stirring occasionally, for about half an hour instead of the recommended time so that the squash softened a wee bit more. Success!
Tried this tonight and really enjoyed it but after reading previous comments did alter slightly I roasted the butternut squash first with a red pepper and instead of jus chilli powder used cumin and cinnamon also. I too found it needed longer than suggested for the quinoa to cook properly but will def be trying again!
I read some of the other comments first so modified first by cooking quinoa first and sauteing the squash with the onions and garlic. I added about 50% more seasoning (chili powder, cumin and garlic). Then I put a lid on and simmered it until the squash was soft.
At first I didn't think I liked it, but with every bite it grew on me. The best thing is that my husband really liked it, which was very surprising. By the end of the meal, we had both had seconds or thirds. I thought it was great with a significant amount of modification.....and longer time. More like 30-40min.
This was soooo tasty, but as other people have said, I roasted the butternut squash and added it at the last minute (possibly more calorific than boiling it the pot but hey ho - tastier too!).
Also allow more time for the quinoa to cook, it took about 40 minutes! Hot chilli powder was better if you can handle it, and I added a small sprinkle of mature cheddar on top at the end rather than the coriander for a proper autumnal warmer.
I thought it was a simple and great recipe. I did roast the pumpkin and precooked the quinoa after reading all the comments above. I seasoned the quinoa and pumpkin separately and then pretty much used the same spices as mentioned in the recipe and I thought it tasted quite good.
Simple and quick and healthy dish! I will definitely be making this again!
Having never eaten butternut squash - I searched for a recipe - however should really have read the comments first - cooked to the letter and by 9pm still waiting for my squash to soften and added lots of water. I added extra cumin and oregano and taste was ok, if I make again I will cut the squash up and roast with chilli flakes first. In fact whilst waiting the very long time for my tea I baked the seeds in the oven with sesame oil and chilli flakes and ate half of them whilst waiting!!
Agreed with a lot that has already been written - it takes about 35mins to cook, dice the squash quite small, added 1 fresh chilli deseeded, cumin, oregano, salt, pepper, tom puree and a lot of water as needed to keep the squash submerged to allow to cook. We absolutely loved it, it was delicious, full of flavour and the different textures really worked. We ate is as a main but would also serve it as a side with chicken or meat for our carnivorous husbands.
