Umbido Beetroot Leaf Stew Recipes

BEETROOT & BUTTERNUT STEW

Beetroot & butternut stew image

This vibrant vegetarian one-pot is packed with an impressive 4 of your 5-a-day, and makes a delicious low-fat and low-calorie dinner

Provided by Natasha Corrett

Time 55m

Number Of Ingredients 13

Ingredients

250g raw beetroot
350g butternut squash , unpeeled
1 garlic clove , grated
1 small onion , diced
¼ tsp cumin seeds
½ tsp ground coriander
4 cardamom pods , seeds removed and crushed
1 tbsp sunflower oil
½ tsp cinnamon
100g green beans , topped and cut in half
50g chard or spinach, stems removed and leaves roughly chopped
small pack flat-leaf parsley , roughly chopped
brown rice , to serve (optional)

Steps:

Peel the beetroot and chop into small pieces. Chop the butternut squash into small pieces. Put them in separate bowls until you need them.
In a large wide-topped saucepan, fry the garlic, onion, cumin seeds, coriander and cardamom pods in the oil for 2 mins on a medium heat. Add 125ml water along with the beetroot and leave for a further 5 mins until the water has simmered away.
Add 250ml water, the butternut squash and cinnamon, and leave to simmer on a medium heat for 10 mins. Add 250ml water and leave to simmer for another 10 mins.
Add 125ml water, the green beans and simmer for another 5 mins until the water has simmered away. Take off the heat and stir in the chard and parsley. Serve by itself or with brown rice for a fuller meal.

Nutrition Facts : Calories 250 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 34 grams carbohydrates, Sugar 23 grams sugar, Fiber 12 grams fiber, Protein 8 grams protein, Sodium 0.5 milligram of sodium

UMBIDO (BEETROOT LEAF STEW)

Umbido (Beetroot Leaf Stew) image

A typical African dish, traditionally served on phutu (a stiff porridge of maize- or cornmeal). Leafy vegetables (morogo) are often used in African cooking and this dish may also be prepared with fresh pumpkin or bean leaves.

Provided by GT in SA

Categories Stew

Time 25m

Yield 4-6 serving(s)

Number Of Ingredients 7

Ingredients

2 tablespoons oil
500 g fresh beet leaves, torn in half (preferably young)
1 onion, finely chopped
3 tomatoes, peeled and diced
1/2 lemon, juice of
4 hard-boiled eggs, grated
salt and pepper

Steps:

Heat oil in skillet and lightly sautee onions.
Add leaves, tomatoes, lemon juice, salt and pepper.
Simmer until soft, approximately 10 min, stirring occasionally.
Mix in grated egg and serve on phutu, mash or rice, or as a side dish.

Nutrition Facts : Calories 194.7, Fat 12.5, SaturatedFat 2.7, Cholesterol 212, Sodium 350, Carbohydrate 12.9, Fiber 6.1, Sugar 4.9, Protein 10.1

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