CHIP is an initiative of the not-for-profit Lifestyle Medicine Institute that promises to reduce disease risk factors by educating people to better health and lifestyle choices.
Today we bring you another recipe from the CHIP Eat More recipe book, a Butternut Pumpkin Tagine that sounds quite delicious.
Preparation time: 20-30 minutes
Cooking time: 35 minutes
3 tablespoons water
1 onion, finely chopped
3 garlic cloves, crushed
1 teaspoon ground cumin
1 teaspoon ground curry powder/garam masala
1 teaspoon ground coriander
¼ teaspoon chili powder
420g can low-sodium diced tomatoes (or 5 fresh tomatoes, diced)
1 tablespoon no-added-salt tomato paste
¼ cup flat-leaf parsley, chopped
¼ cup coriander leaves, chopped
1 can brown lentils, drained and rinsed or 1 ¾ cups cooked brown lentils
600g butternut pumpkin, seeded and chopped into 2.5-centimeter pieces
1 tablespoon raisins/currants (optional)
1 tablespoon sliced almonds (optional)
1. Heat water in a large saucepan, add the onion, and cook over low heat until soft and starting to brown (about 8–10 minutes). Add the garlic and cook for a few seconds, then stir in the ground spices. Cook for 30 seconds, add the tomatoes, tomato paste, and half the parsley and cilantro
2. Add the lentils and chopped squash/pumpkin. Stir well, then cover and simmer for 20–25 minutes or until the pumpkin is tender
3. Sprinkle with remaining parsley and cilantro to serve. Top with raisins/currants and almonds (optional)
Total Fat 2g
Saturated Fat <1g
Total Sugars 12g
Credit: CHIP Eat More recipe book
For further information visit: www.sydney.chiphealth.org.au
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