This stuffed squash recipe with chickpeas and carrots is PACKED with beta-carotene
This recipe for roasted squash stuffed with tomato and spinach chickpea stew is a creamy delight and is high in nutrients. This recipe will keep you full and satisfied thanks to the fantastic tomato sauce that is rich with flavor. It’s absolutely mouth-watering, but what really makes the recipe is the fact that it’s packed with health-enhancing ingredients that provide you with beta-carotene.
Beta-carotene: What is it?
Beta-carotene is simply Vitamin A before it enters our body. It is the pigment that exists in vegetables and fruits that give them their coloring. In this recipe, beta-carotene is found in mainly the spinach, carrots and squash. Vitamin A is essential for mucus membranes, and in keeping our skin and eyes healthy. Vitamin A is a necessary nutrient for our health and our body to function.
The advantage of having beta-carotene
The advantage of having beta-carotene rather than taking Vitamin A supplements is that dietary beta-carotene only converts as much as your body needs. This is essential since consuming too much vitamin A is toxic to your body.
Beta-carotene is fundamental to our body because it has powerful antioxidant functions. Antioxidants fight off free radicals, which cause chronic inflammation and can do serious harm to our body. This can protect our body from cancer and heart disease.
When you are looking to find foods that are high in vitamin A, I’d advise you to seek out foods that have beta-carotene in them instead. This is extremely beneficial in limiting the chance that you may be poisoning your system by consuming too much Vitamin A. This recipe is the perfect introduction to adding less Vitamin A supplements and more beta-carotene into your daily lives.
This recipe is shared with permission from our friends at drstevenlin.com.
Roasted Squash Stuffed with Tomato and Spinach Chickpea Stew
Prep time: 10 minutes
Cook time: 50 minutes
- 1 Small Squash (I used Kabocha)
- 1/2Tin of Chickpeas, around 200g
- 1 Jar of Passata or 1 Tin of Tomatoes, 400g
- Handful of Cherry Tomatoes, around 50g
- 1 Grated Carrot
- Half a Red Chilli, (use a whole one if you like heat)
- 1 Clove of Garlic
- 100g of Spinach, frozen will work fine
- 1/2 tsp of rosemary
- 1/2 tsp of thyme
- 1/2 tsp of sage
- Salt and Pepper to taste
- Sunflower and pumpkin seeds
- Preheat your oven to 180 degrees
- Carefully slice the top off the squash, empty the seeds and drizzle in olive oil and a pinch of salt
- Place in oven for 50 minutes
Tomato Chickpea Mix
- Chop the garlic and chilli and place in a pan with a drizzle of olive oil, and cook on a medium heat for 5 minutes
- Add the tinned tomatoes, drained chickpeas and cherry tomatoes to the garlic and chilli
- Grate in the carrot and give the pot a stir
- Add all the seasoning (rosemary, thyme and sage)and leave to cook on a low heat for 35 minutes
- Add salt and pepper and give the mix a taste, adding additional seasoning if needed.
- Add the spinach and cook for five minutes
- Take squash out of the oven after around 45 minutes, and then add the chickpeas
- Sprinkle the seeds on top of the mix and place back in the oven for an additional 5/10 minutes to combine all the flavours
- Take out of the oven and enjoy!