Squash & chorizo stew

Gluten Free
Dairy Free
Very Healthy
Health score
75%
Squash & chorizo stew
35 min.
4
260kcal

Suggestions


Are you ready to warm your soul with a delightful bowl of Squash & Chorizo Stew? This heartwarming recipe beautifully combines the smoky, savory flavor of thickly sliced chorizo with the sweet, nutty taste of butternut squash, resulting in a wholesome dish that is perfect for any occasion. With its vibrant colors and delicious aroma wafting through your kitchen, it's hard to resist the allure of this healthy and gluten-free meal.

Not only does this stew offer a hearty taste, but it's also a feast for the senses. The rich, tangy passata enhances the flavors, while the addition of fresh flat parsley adds a refreshing herbal note that brightens each bite. In just 35 minutes, you can whip up a wholesome dish that serves four, making it an ideal choice for family dinners or casual get-togethers with friends.

Whether you enjoy it as a comforting starter, a fulfilling snack, or a nutritious soup, this Squash & Chorizo Stew is sure to please. Each serving is packed with energy, providing a balanced caloric profile that supports your health goals without sacrificing flavor. Embrace the warm and inviting essence of this seasonal dish and nourish your body with each forkful of goodness!

Ingredients

  • 140 chorizo sliced
  •  onion chopped
  • 680 passata 
  •  butternut squash peeled cut into 1-2cm chunks
  • leaf flat parsley chopped

Equipment

  • bowl
  • frying pan

Directions

  1. Heat a large pan, add the chorizo, then cook over a high heat for 2 mins until it starts to release its red oil. Lift the chorizo out of the pan, then add the onion and fry for 5 mins until starting to soften.
  2. Tip in the passata, squash and chorizo, bring to the boil, then cover and cook for 15-20 mins until the squash is softened, but not broken up. If you need to, add a little water during cooking. Season to taste, then serve in bowls scattered with parsley.

Nutrition Facts

Calories260kcal
Protein15.17%
Fat27.98%
Carbs56.85%

Properties

Glycemic Index
21.75
Glycemic Load
0.57
Inflammation Score
-10
Nutrition Score
24.549565221952%

Flavonoids

Apigenin
0.54mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.32mg
Myricetin
0.05mg
Quercetin
12.59mg

Nutrients percent of daily need

Calories:260.06kcal
13%
Fat:8.7g
13.38%
Saturated Fat:3.23g
20.16%
Carbohydrates:39.77g
13.26%
Net Carbohydrates:32.31g
11.75%
Sugar:13.5g
15%
Cholesterol:21.88mg
7.29%
Sodium:56.69mg
2.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.61g
21.23%
Vitamin A:20944.86IU
418.9%
Vitamin C:59.76mg
72.44%
Potassium:1447.83mg
41.37%
Vitamin E:6.06mg
40.38%
Manganese:0.7mg
35.1%
Copper:0.63mg
31.7%
Fiber:7.46g
29.82%
Iron:5.09mg
28.26%
Vitamin B6:0.54mg
26.81%
Magnesium:105.72mg
26.43%
Vitamin B3:4.78mg
23.89%
Folate:74.93µg
18.73%
Vitamin B1:0.24mg
16.19%
Vitamin B5:1.53mg
15.33%
Phosphorus:137.99mg
13.8%
Calcium:127.27mg
12.73%
Vitamin K:12.05µg
11.48%
Vitamin B2:0.18mg
10.66%
Zinc:0.94mg
6.28%
Selenium:2.27µg
3.24%