“Education is the most powerful weapon that you can use to change the World” – Nelson Mandela
This is my Butternut Squash madras.
Butternut squash is a form of winter fruit that grows on vines however it Is classed as a vegetable in cooking and nutritional terms. It is a great source of fibre and also contains lots of vitamins A, C, E and B.
It is said that squash helps promote healthy eye function and the cells in the eye itself whilst it I see also shown to help boost our immune systems.
Just 3 tablespoons of Butternut Squash counts as one of your five a day and squash also contains 7% of the daily recommended fibre intake by the NHS. Fibre is important for fighting cancers and a lot of people are not eating a healthy balanced diet and getting the recommended levels of fibre that they should.
Also, with the yellow pepper, onion, courgette and chilli, you are also getting other portions of your five a day in this dish, not to mention vital iron sources as well.
A madras typically uses more curry or chilli powder and in this dish I have used the two.
1 Yellow Pepper, deseeded and thinly sliced ( 27 Calories, 0g Fat, 6g Carbs, 1g Protein)
3 Small Green Chilli’s, thinly chopped ( 23 Calories, 1g Fat, 1g Carbs, 3g Protein)
1 Onion, thinly chopped ( 38 Calories, 0g Fat, 8g Carbs, 1g Protein)
1/2 a Courgette, thinly sliced ( 22 Calories, 0g Fat, 2g Carbs, 2g Protein)
2 tbsp Garam Massala ( 0 Calories, 0g Fat, 0g Carbs, 0g Protein)
2 tbsp Ground Coriander ( 0 Calories, 0g Fat, 0g Carbs, 0g Protein)
1 small tin tomato puree ( 14 Calories, 0g Fat, 3g Carbs, 1g Protein)
400g Tinned Chopped Tomatoes ( 47 Calories, 0g Fat, 7g Carbs, 3g Protein)
200g Butternut Squash, chopped in to 1cm chunks ( 79 Calories, 2g Fat, 12g Carbs, 3g Protein)
4 tbsp Medium Curry powder ( 104 Calories, 4g Fat, 8g Carbs, 4g Protein)
Coriander ( 23 Calories, 1g Fat, 4g Carbs, 2g Protein)
1 Garlic And Coriander Naan ( 275 Calories, 5g Fat, 48g Carbs, 8g Protein)
1 tbsp Vegetable Oil ( 120 Calories, 14g Fat, 0g Carbs, 0g Protein)
1) Fry the Onion, Pepper and chilli’s in the vegetable oil for about 5 minutes on a medium-high heat until beginning to soften and cook.
2) Add the Curry powder, garam Massala, Ground Coriander and tomato purée. Mix well together and continue cooking all together for another few minutes so the spices and flavours can mix together.
3) Add the tinned chopped tomatoes and the butternut squash. Bring to the boil and then simmer on a medium heat for approximately 20 minutes until the butternut squash is cooked through and softened.
4) Halfway through, add half of the Coriander in order to allow the herbs to mix well and add even more delicious flavour.
5) Meanwhile, wet the garlic naan and cook in oven for a few minutes on each side.
6) Once the madras has finished simmering for 20 minutes, add the rest of the Coriander and mix well.
7) Serve with the Naan bread on the side and some Greek Yoghurt just in case you need to alleviate some of the heat from the madras.