Pumpkin and chickpea satay

  • Skill Easy
  • Prep time 25 mins
  • Cook time 20 mins
  • Servings 4
3/5 - (2 votes)

Pumpkin and chickpea satay is a delicious lactose/dairy free recipe high in fibre and iron, a great way to increase legumes in your diet.

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 lite coconut milk
  • ½ cup liquid vegetable stock, salt-reduced
  • 2 cups cauliflower florets
  • ½ cup Sanitarium Natural Crunchy Peanut Butter
  • 1 tbs soy sauce, salt-reduced
  • 2 tsp honey
  • 400g can chickpeas, rinsed and drained
  • ¼ cup fresh coriander, chopped
  • 60g baby spinach leaves

Method

  1. 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.
  2. 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.
  3. 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.
  • Per Serve
  • Energy (kJ)
    1480
  • (Cal)
    353
  • Protein (g)
    15
  • Fat (g)
    1
  • Saturated Fat (g)
    5
  • Carbohydrate (g)
    24
  • Sugars (g)
    13
  • Dietary Fibre (g)
    9.4
  • Sodium (mg)
    453
  • Potassium (mg)
    923
  • Calcium (mg)
    86
  • Iron (mg)
    2.8