Butternut squash with spicy chilli

Gluten Free
Dairy Free
Very Healthy
Health score
94%
Butternut squash with spicy chilli
55 min.
4
445kcal

Suggestions

Ingredients

  • small butternut squash halved
  • tbsp olive oil 
  •  onion red chopped
  •  chillies red deseeded finely chopped
  • tsp ground cumin 
  • 250 beef mince lean
  • tbsp tomato purée 
  • 410 kidney bean drained and rinsed canned
  • leaves half 20g bunch coriander chopped
  • 50 spinach leaves 

Equipment

  • frying pan
  • oven
  • baking pan

Directions

  1. Heat oven to 200C/fan 180C/gas
  2. Rub the squash with a little oil, then roast them on a baking tray for 45 mins until soft.
  3. Meanwhile, heat the remaining oil in a large frying pan, then fry the onion for a few mins until soft. Stir in the chilli and cumin, fry for 1 min more, then add the mince, browning for 3-4 mins. Stir in the pure and beans with a splash of water and season. Warm through and keep warm. Or cool, freeze for up to 1 month, then defrost and reheat.
  4. Scoop a little of the soft squash flesh out to make a hollow, then stir this into the chilli with half the coriander. Fill the cavity of each squash with a quarter of the mix, then scatter with the remaining coriander. Dress the spinach with a drop more olive oil, season and serve alongside the squash.

Nutrition Facts

Calories445kcal
Protein23.11%
Fat15.04%
Carbs61.85%

Properties

Glycemic Index
43.07
Glycemic Load
6.32
Inflammation Score
-10
Nutrition Score
45.79173916967%

Flavonoids

Apigenin
0.01mg
Luteolin
0.1mg
Isorhamnetin
1.38mg
Kaempferol
1.1mg
Myricetin
0.39mg
Quercetin
13.53mg

Nutrients percent of daily need

Calories:445.21kcal
22.26%
Fat:7.93g
12.2%
Saturated Fat:2.09g
13.05%
Carbohydrates:73.38g
24.46%
Net Carbohydrates:56.95g
20.71%
Sugar:11.4g
12.67%
Cholesterol:38.75mg
12.92%
Sodium:75.4mg
3.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.41g
54.83%
Vitamin A:41319.75IU
826.39%
Vitamin C:118.85mg
144.06%
Vitamin K:79.77µg
75.97%
Manganese:1.49mg
74.51%
Folate:273.41µg
68.35%
Fiber:16.43g
65.72%
Potassium:2186.01mg
62.46%
Vitamin B6:1.13mg
56.58%
Magnesium:210.74mg
52.69%
Iron:8.58mg
47.69%
Vitamin B3:9.09mg
45.47%
Vitamin E:6.72mg
44.81%
Phosphorus:425.14mg
42.51%
Vitamin B1:0.61mg
40.78%
Zinc:5.09mg
33.93%
Copper:0.65mg
32.72%
Calcium:247.13mg
24.71%
Vitamin B12:1.4µg
23.33%
Vitamin B5:2.25mg
22.51%
Selenium:14.47µg
20.66%
Vitamin B2:0.3mg
17.39%