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Roasted Butternut, Chickpea & Green Beans with Quinoa

Some of my favourite meals are those that are just thrown together with whatever is in the fridge. This meal was one of those, and makes the perfect lunch to take to work, or a quick weeknight dinner when you're running short of ideas. It works well to make the full quantity so you have leftovers for another day.
So let's check out the stars of this show:

  • Butternut Pumpkin - the bright orange colour is a dead giveaway for some of it's most powerful compounds, including vitamin C and beta-carotene, making it great for our immune system, eyesight and skin health. A great source of fibre, it is also very beneficial for digestive health and regularity;
  • Green Beans - bursting with antioxidants, like vitamin C, and surpisingly, carotenoids like beta-carotene and lutein, with levels almost on par with carrots and tomatoes. Green beans are also a source of omega 3 fats, and therefore also great for heart health;
  • Chickpeas - a great source of protein and fibre, chickpeas are also very high in the minerals molybdenum and manganese, as well as a range of antioxidants and phytonutrients. They are great for heart health, blood sugar regulation and digestion;
  • Quinoa - (pronounced keen wa), was a staple food of the Incas, originally grown in the South American Andes. It grows best in high, cold altitudes but has since been cultivated elsewhere and is now a touted 'superfood' due to it's high nutritive value, being very high in protein as well as a complete protein source. It is also a good source of calcium, fat and other nutrients. It is great for blood sugar control, heart and digestive health.

Roasted Butternut, Chickpea & Green Beans with Quinoa

Ingredients:
Serves 4

  • 1 butternut pumpkin, peeled and cut into 2 cm cubes
  • 1 tsp mixed herbs
  • 1 tsp chilli flakes
  • 2 large cloves of garlic, cut into thickish slices
  • 2 tbsp of avocado or coconut oil
  • 180g fine green beans, chopped into 3 cm lengths
  • 1 can of chickpeas, drained and rinsed
  • 1 cup of cooked quinoa
  • 1/2 small onion, finely chopped
  • Handful of pumpkin seeds or pine nuts
  • Goats cheese, to serve
  • 1 tbsp. chopped parsley, to serve
  • 1 tbsp. chopped coriander, to serve
  • Garlic Olive Oil, or plain Extra Virgin Olive oil, to serve
  • Sea salt or Himalayan pink salt, & ground pepper, to taste
Method:
  1. Preheat oven to 200 C.
  2. Put pumpkin in roasting dish and sprinkle with mixed herbs and chilli flakes. Season with sea salt & pepper. Toss in avocado or coconut oil. Roast for 20 minutes, toss, then add garlic pieces. Roast for another 20 minutes or until cooked to your liking.
  3. While pumpkin is roasting, top and tail the green beans, chop into 3 and put into a saucepan with some water in the bottom. Cover with the lid and bring to the boil, allowing to steam for 8 minutes, until cooked but not too soft.
  4. In another saucepan, cook quinoa to packet instructions.
  5. In a small frying pan, toast pumpkin seeds or pine nuts (whichever you are using) on a medium heat for a few minutes until starting to colour.
  6. Combine the pumpkin & garlic, green beans, chickpeas, quinoa and onion in a large bowl and mix.
  7. Serve with goats cheese, fresh chopped coriander and parsley & a generous drizzle of olive oil. Season to taste.
I hope you enjoy the latest recipe from BodyNatured. For more food inspiration visit our Blog or Instagram page using the links on the side of the page.

Yours in good health, naturally! Victoria x

Sources:

  • Pitchford P. (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition. North Atlantic Books. California, USA
  • The world's healthiest foods. (2016). Available at: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58 (Accessed: 09 July 2016)


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