Bengali-Spiced Squash

May 24, 2023May 24, 20230 1
Bengali-Spiced Squash recipe perfect for a healthy dinner
in Main

Prep

10 min

Cook

40 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 lb squash or 1 lb butternut squash ( 900g )
2 -3 tablespoons sunflower oil
1 medium onion , cut into thin wedges
2 garlic cloves , finely chopped
1 medium hot red chili pepper , deseeded and finely chopped
1 inch fresh ginger , finely grated
8 green cardamom pods , podded , seeds lightly crushed
1 teaspoon sweet paprika
2 teaspoons ground coriander
1 teaspoon ground cumin
1/2 teaspoon hot chili powder

Nutrision Information

Servings Per Recipe
4
Calories
151
Sugar
6g
Fat
9g
Bengali-Spiced Squash is a delicious and healthy main dish that is perfect for a cozy night in. This recipe draws on the rich culinary traditions of Bengal, combining sweet squash with fragrant spices like cardamom, coriander, cumin, and paprika. The result is a dish that is full of bold, complex flavor. Whether you are a vegetarian or simply looking for a healthy, flavorful meal, this recipe is sure to impress. Serve with rice or naan bread for a complete meal.

Instructions

1.Peel, halve and deseed the squash then cut the flesh into large chunks.
2.Heat the oil in a large, deep frying pan or wok. Add the onion and fry over a medium heat for 5-6 minutes until softened and lightly browned.
3.Add the garlic, chili pepper and ginger to the pan. Cook for 1-2 minutes, stirring occasionally.
4.Add the squash and stir well to coat in the spicy mixture.
5.Mix together the crushed cardamom seeds, paprika, coriander, cumin and hot chili powder. Stir into the veg in the pan.
6.Cover and cook over a low heat for 25-30 minutes, stirring occasionally, until the squash is tender and the sauce is thick.
7.Season with salt. Serve hot, garnished with fresh coriander if you like.

PROS

This recipe is full of flavorful spices and healthy squash, making it a delicious and nutritious main dish.

The dish is also vegan and gluten-free, making it suitable for a variety of dietary needs.

CONS

The spices in this recipe may be too hot for some people, so it is important to adjust the levels of chili pepper and hot chili powder to taste.

It can also be difficult to find some of the less common spices like green cardamom pods.

HEALTH & BENEFITS

Squash is a great source of vitamins A and C as well as fiber and potassium.
The spices in this recipe, including cardamom, ginger and chili pepper, have been linked to a range of health benefits including improved digestion, reduced inflammation and lower risk of chronic diseases.

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