Quinoa stew with squash, prunes & pomegranate

Gluten Free
Dairy Free
Very Healthy
Health score
82%
Quinoa stew with squash, prunes & pomegranate
55 min.
4
391kcal

Suggestions


Are you looking for a nutritious and delicious dish that will warm your heart and nourish your body? Look no further than this vibrant Quinoa Stew with Squash, Prunes, and Pomegranate! With a health score of 82, this gluten-free and dairy-free recipe is packed with wholesome ingredients that not only taste incredible but also offer numerous health benefits.

The star of the dish is the small butternut squash, which adds a lovely sweetness and creaminess to the stew. Paired with the nutty quinoa and the chewiness of prunes, each bite is a delightful harmony of flavors and textures that will have everyone at the table asking for seconds. The vibrant pop of pomegranate seeds not only adds a burst of color but also a refreshing zing that complements the warmth of spices like ras-el-hanout.

This stew is perfect for any occasion, whether as a hearty starter, a warming soup on a chilly evening, or a satisfying snack. In just under an hour, you can create a nourishing meal that serves four, making it an ideal choice for family gatherings or meal prep for the week ahead. Plus, with only 391 calories per serving, you can enjoy a generous portion without any guilt!

So, roll up your sleeves and get ready to savor this deliciously healthy quinoa stew. It’s not just a meal; it’s a celebration of wholesome ingredients that feed both the body and the soul!

Ingredients

  • small butternut squash cubed deseeded
  • tbsp olive oil 
  • large onion thinly sliced
  •  garlic clove chopped
  • tbsp ginger finely chopped
  • tsp suya seasoning mix 
  • 200 quinoa 
  •  prune- cut to pieces roughly chopped
  •  juice of lemon 
  • 600 ml vegetable stock 
  •  pomegranate seeds 
  • small handful mint leaves 

Equipment

  • bowl
  • sauce pan
  • oven
  • baking pan

Directions

  1. Heat oven to 200C/180C fan/gas
  2. Put the squash on a baking tray and toss with 1 tbsp of the oil. Season well and roast for 30-35 mins or until soft.
  3. Meanwhile, heat the remaining oil in a big saucepan.
  4. Add the onion, garlic and ginger, season and cook for 10 mins.
  5. Add the spice and quinoa, and cook for another couple of mins.
  6. Add the prunes, lemon juice and stock, bring to the boil, then cover and simmer for 25 mins.
  7. When everything is tender, stir the squash through the stew. Spoon into bowls and scatter with pomegranate seeds and mint to serve.

Nutrition Facts

Calories391kcal
Protein9.61%
Fat22.78%
Carbs67.61%

Properties

Glycemic Index
54.5
Glycemic Load
3.84
Inflammation Score
-10
Nutrition Score
28.788260791613%

Flavonoids

Cyanidin
0.09mg
Eriodictyol
0.68mg
Hesperetin
1.19mg
Naringenin
0.1mg
Apigenin
0.06mg
Luteolin
0.14mg
Isorhamnetin
1.88mg
Kaempferol
0.25mg
Myricetin
0.03mg
Quercetin
7.88mg

Nutrients percent of daily need

Calories:391.05kcal
19.55%
Fat:10.41g
16.01%
Saturated Fat:1.41g
8.84%
Carbohydrates:69.52g
23.17%
Net Carbohydrates:60.06g
21.84%
Sugar:12.05g
13.39%
Cholesterol:0mg
0%
Sodium:608.92mg
26.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.88g
19.76%
Vitamin A:20417.94IU
408.36%
Manganese:1.57mg
78.6%
Vitamin C:45.82mg
55.54%
Magnesium:176.67mg
44.17%
Folate:156.12µg
39.03%
Fiber:9.46g
37.85%
Vitamin E:5.23mg
34.88%
Potassium:1127.62mg
32.22%
Vitamin B6:0.63mg
31.64%
Phosphorus:314.86mg
31.49%
Vitamin B1:0.4mg
26.54%
Copper:0.5mg
24.93%
Iron:4.37mg
24.26%
Vitamin K:21.58µg
20.55%
Vitamin B3:3.39mg
16.94%
Calcium:151.79mg
15.18%
Vitamin B2:0.24mg
14.22%
Zinc:2.01mg
13.42%
Vitamin B5:1.27mg
12.68%
Selenium:5.6µg
7.99%