Curried Squash and Basmati Rice

Gluten Free
Dairy Free
Health score
18%
Curried Squash and Basmati Rice
45 min.
8
248kcal

Suggestions

Ingredients

  • 1.5 cups rice rinsed drained
  • 0.3 cup butter 
  • pound butternut squash 
  • 1.5 tablespoons curry powder 
  • tablespoons cilantro leaves fresh chopped
  • tablespoons ginger fresh minced
  • tablespoon garlic minced
  • cups onions minced
  • 0.5 teaspoon salt 
  • cups vegetable broth 

Equipment

  • bowl
  • frying pan

Directions

  1. Peel squash and cut in half lengthwise.
  2. Remove and discard seeds.
  3. Cut squash into 1/2- to 3/4-inch cubes (you should have 2 1/2 cups).
  4. In a 5- to 6-quart pan over medium heat, frequently stir onions, ginger, and garlic in butter until onions are very limp, 10 to 15 minutes.
  5. Add rice and stir often until opaque, about 5 minutes.
  6. Add curry powder and stir for 30 seconds longer.
  7. Stir in 1/2 teaspoon salt, squash, and broth. Bring to a boil over high heat; reduce heat, cover, and simmer, stirring occasionally, until rice and squash are tender to bite, 16 to 18 minutes. Stir in cilantro and salt to taste. Spoon into a bowl.

Nutrition Facts

Calories248kcal
Protein6.08%
Fat29.07%
Carbs64.85%

Properties

Glycemic Index
26.9
Glycemic Load
18.19
Inflammation Score
-10
Nutrition Score
11.829565293115%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.26mg
Myricetin
0.03mg
Quercetin
8.19mg

Nutrients percent of daily need

Calories:247.8kcal
12.39%
Fat:8.12g
12.49%
Saturated Fat:1.7g
10.64%
Carbohydrates:40.77g
13.59%
Net Carbohydrates:38.05g
13.84%
Sugar:3.82g
4.25%
Cholesterol:0mg
0%
Sodium:593.78mg
25.82%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.82g
7.64%
Vitamin A:6571.87IU
131.44%
Manganese:0.62mg
30.77%
Vitamin C:15.48mg
18.77%
Vitamin B6:0.22mg
11.14%
Fiber:2.71g
10.86%
Potassium:334.66mg
9.56%
Vitamin E:1.41mg
9.42%
Magnesium:36.5mg
9.12%
Selenium:6.08µg
8.68%
Phosphorus:78.77mg
7.88%
Copper:0.15mg
7.56%
Vitamin B1:0.11mg
7.06%
Folate:27.89µg
6.97%
Vitamin B3:1.35mg
6.75%
Vitamin B5:0.65mg
6.48%
Iron:1.13mg
6.26%
Calcium:56.73mg
5.67%
Zinc:0.6mg
3.99%
Vitamin B2:0.05mg
2.82%
Vitamin K:2.27µg
2.16%
Source:My Recipes