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Butternut Squash Pilaf
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Nutrition Facts
Butternut squash pilaf with almonds and coconut yoghurt
Amount Per Serving
Calories 2940 Calories from Fat 1008
% Daily Value*
Fat 112g172%
Saturated Fat 13g81%
Trans Fat 1g
Polyunsaturated Fat 20g
Monounsaturated Fat 75g
Cholesterol 4mg1%
Sodium 3311mg144%
Potassium 3504mg100%
Carbohydrates 428g143%
Fiber 33g138%
Sugar 32g36%
Protein 68g136%
Vitamin A 44740IU895%
Vitamin C 176mg213%
Calcium 868mg87%
Iron 16mg89%
* Percent Daily Values are based on a 2000 calorie diet.

Butternut squash pilaf with almonds and coconut yoghurt

A great meal for all the family
Prep Time1 hour 10 minutes
Cook Time20 minutes
Total Time1 hour 30 minutes
Course: Main Course
Cuisine: Mediterranean
Servings: 4
Calories: 2940kcal

Equipment

  • Large saucepan with a tight-fitting lid

Ingredients

  • 4 tbsp olive oil
  • 1 onion chopped
  • 3 cloves garlic sliced
  • 1 tbsp cumin seeds
  • 1 tbsp fennel seeds
  • 1 tsp black onion seeds
  • 400 g basmati rice
  • 400 g butternut squash or pumpkin diced
  • 800 ml hot vegetable stock
  • Salt and pepper
  • 100 ml coconut yoghurt
  • 100 g radishes sliced
  • 100 g roasted almonds crushed
  • Small bunch mint roughly chopped
  • Small bunch coriander roughly chopped
  • 1 chilli chopped

Method

  • Heat the oil in a large saucepan with a tight fitting lid, add the onion, garlic, cumin, fennel and black onion seeds, cook for 3 minutes, stirring every now and then until the onions are translucent.
  • Now add the rice and cook for a further 2 minutes until the rice has also turned translucent, stirring the rice all the time.
  • Add the pumpkin and stock, bring to the boil and turn down the heat to a gentle simmer.
  • Season and place the lid on the pan and leave to cook without stirring for 10 minutes, or until all the stock has been absorbed, turn off the heat and leave to stand for 5 minutes to finish cooking.
  • Remove the lid and give a gentle stir. Top with a spoonful or two of coconut yogurt and scatter the sliced radishes and remaining ingredients over the top. Serve at once.

Nutrition

Calories: 2940kcal | Carbohydrates: 428g | Protein: 68g | Fat: 112g | Saturated Fat: 13g | Polyunsaturated Fat: 20g | Monounsaturated Fat: 75g | Trans Fat: 1g | Cholesterol: 4mg | Sodium: 3311mg | Potassium: 3504mg | Fiber: 33g | Sugar: 32g | Vitamin A: 44740IU | Vitamin C: 176mg | Calcium: 868mg | Iron: 16mg