Pumpkin and chickpea satay
Prep
25 min
Cook
25 min
Serves
4
Skill
Prep
25 min
Cook
25 min
Serves
4
Skill
A delicious lactose and dairy-free recipe that’s a great way to increase legumes in your diet. High in fibre and iron, it’s heartily satisfying and easy to make. This dish will easily warm up your weeknights, and is best served with ancient grain sorgum or brown rice and naan. It's also very nutritious for your body with each serve containing vitamin A, for preserving eye sight and supporting a healthy immune system, and vitamin C, assisting with iron absorption and preventing infections. See our other recipes that are gut-healthy and full of goodness.
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Ingredients
- ¼ cup water
- 1 onion, chopped
- 2 garlic cloves, crushed
- 2 tsp fresh ginger, grated
- 1 long red chilli pepper, seeds and membrane removed, finely chopped (optional)
- 700g pumpkin or butternut squash, peeled, chopped into chunks
- 1 cup reduced-fat coconut milk
- ½ cup salt-reduced liquid vegetable broth/stock
- 2 cups cauliflower florets
- ½ cup Natural Crunchy Peanut Butter
- 1 tbs salt-reduced gluten-free soy sauce
- 2 tsp honey
- 400g can chickpeas, rinsed and drained
- ¼ cup fresh coriander, chopped
- 60g baby spinach leaves
Nutrition per serving
1480 kJ
energy kj
15 g
protein
5 g
saturated fat
9.4 g
dietary fibre
24 g
carbohydrate
13 g
sugars
453 mg
sodium
Method
- Heat water in a large saucepan, add onion and cook for 4-5 minutes until soft. Add garlic, ginger and chilli and cook for 1 minute, stirring occasionally.
- Add pumpkin and stir to combine. Pour in coconut milk and stock, and bring to the boil. Cover and reduce heat to simmer for 8-10 minutes until pumpkin is just cooked.
- Add cauliflower, cover and cook for 3-4 minutes until cauliflower is tender. Add peanut butter, soy sauce, honey and chickpeas. Stir to combine and heat through. Stir in coriander and baby spinach leaves.
Tips
- Serve with cooked medium-grained brown rice.
Remember to always check the label of each ingredient to ensure it is gluten free.
- ¼ cup water
- 1 onion, chopped
- 2 garlic cloves, crushed
- 2 tsp fresh ginger, grated
- 1 long red chilli pepper, seeds and membrane removed, finely chopped (optional)
- 700g pumpkin or butternut squash, peeled, chopped into chunks
- 1 cup reduced-fat coconut milk
- ½ cup salt-reduced liquid vegetable broth/stock
- 2 cups cauliflower florets
- ½ cup Natural Crunchy Peanut Butter
- 1 tbs salt-reduced gluten-free soy sauce
- 2 tsp honey
- 400g can chickpeas, rinsed and drained
- ¼ cup fresh coriander, chopped
- 60g baby spinach leaves
Nutrition per serving
1480 kJ
energy kj
15 g
protein
5 g
saturated fat
9.4 g
dietary fibre
24 g
carbohydrate
13 g
sugars
453 mg
sodium
- Heat water in a large saucepan, add onion and cook for 4-5 minutes until soft. Add garlic, ginger and chilli and cook for 1 minute, stirring occasionally.
- Add pumpkin and stir to combine. Pour in coconut milk and stock, and bring to the boil. Cover and reduce heat to simmer for 8-10 minutes until pumpkin is just cooked.
- Add cauliflower, cover and cook for 3-4 minutes until cauliflower is tender. Add peanut butter, soy sauce, honey and chickpeas. Stir to combine and heat through. Stir in coriander and baby spinach leaves.
Tips
- Serve with cooked medium-grained brown rice.
Remember to always check the label of each ingredient to ensure it is gluten free.