Pumpkin & Chickpea Satay

This dairy-free, vegan satay is a great dish to increase legumes in your diet and incorporate more veggies into meals! Each serve contains your daily recommended intake of both Vitamin A, for preserving eye sight and supporting a healthy immune system, and Vitamin C, assisting with iron absorption and preventing infections.

Serves 4

 

Ingredients

  • 1/4 cup water

  • 1 onion, chopped

  • 2 garlic cloves, crushed

  • 1 tbs ginger, grated

  • 1 chilli, chopped

  • 700g pumpkin, peeled, chopped into chunks

  • 1 cup coconut milk

  • 1/2 cup vegetable stock

  • 1/2 cauliflower, chopped into florets

  • 1 tbsp soy sauce

  • 2 tsp honey

  • 400g can chickpeas, rinsed and drained

  • Handful fresh spinach

  • 1/4 cup coriander, chopped

Method

  1. Heat water in a large saucepan. Add onion and cook for 5 minutes or until soft. Add garlic, ginger and chilli and cook for 1 minute, stirring occasionally

  2. Add pumpkin and stir to combine. Pour in coconut milk and stock and bring to a boil. Cover and reduce heat to simmer for 10 minutes or until pumpkin is soft

  3. Add cauliflower and cook for 3-4 minutes, then add peanut butter, soy sauce, honey and chickpeas. Stir to combine. Add spinach and coriander and stir gently to heat through

  4. Serve with rice, if desired

Nutritional Information, per serve

  • Calories 333

  • kJ 1396

  • Fat 18g

  • Saturated Fat 15g

  • Carbohydrate 33g

  • Fibre 8.5g

  • Protein 9g

  • Sodium 531mg

Gina Horn

Accredited Practising Dietitian (APD)
BEx&NutrSc, MDietSt

 

 

 

 

DinnerBradford Clinic