Jamaican Squash and Coconut Stew

with Quinoa and Mango Salsa

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Instructions

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1 Prep

Peel the butternut squash, slice it in half and, using a spoon, remove the seeds. Chop the squash into bite-size pieces. Trim and finely slice the spring onion. Strip the thyme leaves from its stalks. Roughly chop the tomatoes

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2 Sweat

Heat a large pan with a drizzle of oil over a medium heat. Once hot, add the chopped butternut squash cubes and cook for 4-5 min or until starting to brown. Add the spring onion, thyme, coriander powderall spice and curry powder to the pan and cook for 30 secs or until fragrant.

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3 Simmer

Once fragrant, add the garlic powdertomatoescoconut milk, sambal oelek (spicy!)soy sauce and ketchup. Reduce the heat to medium-low and cook for 20-25 min or until the squash is soft. Season. 

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4 Boil quinoa

Meanwhile, place the quinoa in a bowl, cover with warm water and rinse well. Drain in a fine sieve. Add the measured water to a saucepan and bring it to a boil over a high heat. Once boiling, add the quinoa and salt. Reduce the heat to medium-low, cover with a lid and simmer for 15 min or until the liquid is fully absorbed and the quinoa is tender.

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5 Prep salsa

Meanwhile, peel the mango and cube it. Roughly chop the coriander. Finely chop the chilli. Squeeze the lime into a bowl. Add the mango, coriander and chilli (spicy!). Season with salt and pepper and toss.

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6 Serve

Serve the squash and coconut stew over the quinoa and top with the mango salsa.

Tips for fussy eaters

Can't handle the heat? Go easy on the chilli!

Pro tip

Washing quinoa with warm water before draining it, helps remove the bitter-tasting saponins from its surface.

Jamaican food is a melting pot of flavours. This stew is a combination of warm spices, sweet squash, salty soy and creamy coconut.

Cooking Time: 30 min

Cals 960 · Prot 19 · Carbs 119 · Fat 53

Dairy-Free

Ingredients

Number of people

Stew

Butternut squash 600 Grams
Spring onion 50 Grams
Fresh thyme 10 Grams
Tomatoes 1 Piece
Olive oil 1 Tbsp
Coriander powder 2 Grams
All spice powder 2 Grams
Curry powder 2 Grams
Garlic powder 2 Grams
Coconut milk 400 ML
Sambal oelek 20 Grams
Soy sauce 20 ML
Ketchup 20 Grams

Quinoa

Mixed quinoa 100 Grams
Water 250 ML
Salt 1 Tsp

Salsa

Mango 1 Piece
Fresh coriander 15 Grams
Red chilli large 1 Piece
Lime 1 Piece
Salt 1 Tsp
Black pepper 1 Tsp

Jamaican food is a melting pot of flavours. This stew is a combination of warm spices, sweet squash, salty soy and creamy coconut.

Cooking Time: 30 min

Cals 960 · Prot 19 · Carbs 119 · Fat 53

Dairy-Free

Instructions

photo

1 Prep

Peel the butternut squash, slice it in half and, using a spoon, remove the seeds. Chop the squash into bite-size pieces. Trim and finely slice the spring onion. Strip the thyme leaves from its stalks. Roughly chop the tomatoes

photo

2 Sweat

Heat a large pan with a drizzle of oil over a medium heat. Once hot, add the chopped butternut squash cubes and cook for 4-5 min or until starting to brown. Add the spring onion, thyme, coriander powderall spice and curry powder to the pan and cook for 30 secs or until fragrant.

photo

3 Simmer

Once fragrant, add the garlic powdertomatoescoconut milk, sambal oelek (spicy!)soy sauce and ketchup. Reduce the heat to medium-low and cook for 20-25 min or until the squash is soft. Season. 

photo

4 Boil quinoa

Meanwhile, place the quinoa in a bowl, cover with warm water and rinse well. Drain in a fine sieve. Add the measured water to a saucepan and bring it to a boil over a high heat. Once boiling, add the quinoa and salt. Reduce the heat to medium-low, cover with a lid and simmer for 15 min or until the liquid is fully absorbed and the quinoa is tender.

photo

5 Prep salsa

Meanwhile, peel the mango and cube it. Roughly chop the coriander. Finely chop the chilli. Squeeze the lime into a bowl. Add the mango, coriander and chilli (spicy!). Season with salt and pepper and toss.

photo

6 Serve

Serve the squash and coconut stew over the quinoa and top with the mango salsa.

Tips for fussy eaters

Can't handle the heat? Go easy on the chilli!

Pro tip

Washing quinoa with warm water before draining it, helps remove the bitter-tasting saponins from its surface.

Ingredients

Number of people

Stew

Butternut squash 600 Grams
Spring onion 50 Grams
Fresh thyme 10 Grams
Tomatoes 1 Piece
Olive oil 1 Tbsp
Coriander powder 2 Grams
All spice powder 2 Grams
Curry powder 2 Grams
Garlic powder 2 Grams
Coconut milk 400 ML
Sambal oelek 20 Grams
Soy sauce 20 ML
Ketchup 20 Grams

Quinoa

Mixed quinoa 100 Grams
Water 250 ML
Salt 1 Tsp

Salsa

Mango 1 Piece
Fresh coriander 15 Grams
Red chilli large 1 Piece
Lime 1 Piece
Salt 1 Tsp
Black pepper 1 Tsp
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