Jamaican Squash and Coconut Stew
with Quinoa and Mango Salsa
Jamaican food is a melting pot of flavours. This stew is a combination of warm spices, sweet squash, salty soy and creamy coconut.
Cals 691 · Prot 14 · Carbs 86 · Fat 37
Vegan
Global Eats
30 min
Jamaican food is a melting pot of flavours. This stew is a combination of warm spices, sweet squash, salty soy and creamy coconut.
Cals 691 · Prot 14 · Carbs 86 · Fat 37
Vegan
Global Eats
Ingredients
Stew
Chopped Butternut Squash
500 Grams
Spring onion
40 Grams
Fresh thyme
10 Grams
Tomatoes
1 Piece
Olive oil
1 Tbsp
Coriander powder
2 Grams
Allspice powder
2 Grams
Curry powder
2 Grams
Garlic powder
2 Grams
Coconut milk
400 ML
Sambal oelek
20 Grams
Soy sauce
9*10*11*
20 ML
Ketchup
16 Grams
Quinoa
Mixed quinoa
100 Grams
Water
250 ML
Salt
0.5 Tsp
Salsa
Mango
1 Piece
Fresh coriander
15 Grams
Large red chilli
1 Piece
Lime
1 Piece
Allergens
*9 Soya, *10 Wheat, *11 Gluten
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2889 / 691 |
| Fats (g) | 37 |
| of which saturated (g) | 20.8 |
| Carbohydrates (g) | 86 |
| of which sugars (g) | 32 |
| Fibers (g) | 16.6 |
| Proteins (g) | 13.5 |
| Salt (g) | 2.9 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Prep
- Trim and finely slice the spring onion.
- Strip the thyme leaves from its stalks.
- Roughly chop the tomatoes.
2 Sweat
- Heat a large pan with a drizzle of oil over a medium heat.
- Fry the chopped butternut for 4-5 min or until starting to brown.
- Add the spring onion, thyme, coriander, allspice powder and curry powder to the pan.
- Cook for 30 sec or until fragrant.
3 Simmer
- Once fragrant, add the garlic powder, tomatoes, coconut milk, sambal oelek (spicy!), soy sauce and ketchup.
- Reduce the heat to medium-low.
- Cook for 20-25 min or until the butternut is soft.
- Season.
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.
- Bring it to a boil over a high heat.
- Once boiling, add the quinoa and salt.
- Reduce the heat to medium-low and cover with a lid.
- Simmer for 15 min or until the liquid is fully absorbed and the quinoa is tender.
Tip! Washing quinoa with warm water before draining it, helps remove any bitter-tasting components known as saponins from its surface.
5 Prep mango 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.
6 Serve
- Serve the Jamaican Squash and Coconut Stew with Quinoa.
- Top with the Mango Salsa.
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