Umbido Beetroot Leaf Stew Recipes
BEETROOT & BUTTERNUT STEW
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
Categories Dinner, Main course
Time 55m
Number Of Ingredients 13
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)
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
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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