Butternut Squash Casserole
The star of this dish is the humble Butternut Squash, which is an essential part of any healthy diet! It's low in fat, high in fibre, is packed full of antioxidants which could help reduce the risk of painful inflammatory conditions such as arthritis and astma. Butternut squash's distinctive colour is caused by high levels of nutrients known as carotenoids, which have been found to protect against heart disease. At the moment, Butternut Squash is in season, and this dish makes great use of the vegetable with a warming, fusion of flavours which are as delicious as they are healthy!
Nutritional Information (per serving)
313 kcalories, protein 7g, carbohydrate 46g, fat 9g, saturated fat 1g, fibre 5g, salt 0.47g
Difficulty: Easy - Prep Time: 20 Mins - Cooking Time: 40 Mins - Vegetarian Serves: 4
- 2 tbsp of Olive Oil
- 1 Onion, sliced
- 2 Garlic Cloves, crushed
- 1 tsp cumin seeds
- 1 tbsp of paprika
- 225g sweet potatoes, cubed
- 1 red pepper, desseded and chopped
- 1 butternut squash (about 550g/ 1lb 4oz)
- 400g can chopped tomatoes
- 200ml red wine
- 300ml vegetable stock
- 75g bulghar wheat
In a large pan, heat the olive oil, then cook onion and garlic for 5-7 mins until the onion is softened. Add the cumin seeds and paprika, then cook for a further 2 mins. Stir in the sweet potato, red pepper and butternut squash and toss with the onion and spices for 2 mins.
Pour in the tomatoes, red wine and vegetable stock, season, then simmer gently for 15 mins. Stir in the bulghar wheat, cover with a lid, then simmer for 15 mins more until the vegetables are tender, the bulghar wheat is cooked and the liquid has been absorbed.