For an umami-rich grain bowl filled with slow release energy, you'll toss freekeh and lentils with Tenderstem broccoli, kale and onion. Top with spicy squash for Vitamin E, and a miso-tahini drizzle.
Prep Time
35 min
Cuisine
Fusion
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*Gousto’s nutritional information only applies to ingredients supplied by Gousto. The cooking process and additional ingredients added at home (listed under “What you’ll need”) will affect total values.
Ingredients contain
1 red onion
red onion
2 tbsp white miso paste
water, soy bean, rice, salt, ethyl alcohol
1 tsp dried oregano
dried oregano
1/2 tsp dried chilli flakes
dried chilli flakes
80g Tenderstem broccoli
tenderstem broccoli(100%)
1 bag of pumpkin seeds (15g)
pumpkin seeds
80g shredded kale
kale(100%)
1 agave nectar pot (25g)
agave nectar
1 toasted sesame oil sachet (15ml)
sesame seed (100%)
1 rice vinegar sachet (15ml)
rice vinegar, salt
1 tahini sachet (15g)
Organic roasted hulled sesame seeds (100%)
Whole butternut squash
butternut squash
1 can of green lentils (400g)
Lentils, water
75g cracked freekeh
Cracked wheat (bulgur), freekeh
Allergens
Allergens highlighted by † (soya, sesame, gluten)
In addition to the recipe specific allergen information provided, due to production and packing methods Gousto boxes may also contain low levels of the following allergens: Cereals containing gluten; Crustaceans; Eggs; Fish; Peanuts; Soya; Milk; Nuts: almonds, hazelnuts, walnuts, cashews ,pecan nuts ,brazil nuts, pistachio nuts, macadamia nuts; Celery; Sesame; Sulphur dioxide and Sulphites; Lupin; Molluscs; Mustard.
Cooking Instructions
Instructions for 2 people (double for 4)
1
Preheat the oven to 200°C/ 180°C (fan)/ 395°F/ Gas 6
Top, tail and cut the butternut squash in half using a sharp knife
Tip: Drizzle the knife with a little olive oil for easier chopping
Scoop out the seeds with a spoon and discard
Place cut-side down on your board and chop lengthways into thin wedges
2
Add the butternut squash wedges to a baking tray with the dried oregano and chilli flakes (can't handle the heat? Go easy!)
Add 1 tbsp [2 tbsp] olive oil and a pinch of salt and give everything a good mix up
Put the tray in the oven for an initial 15-20 min
3
Meanwhile, rinse the freekeh, then add it to a pot with plenty of cold water and bring to the boil over a high heat
Cook for 20-25 min or until tender but with a bite, then drain and set aside
4
Whilst the freekeh is cooking, peel and finely slice the red onion[s]
Drain and rinse the green lentils
Heat a large, wide-based pan (preferably non-stick with a matching lid), with 1/2 tbsp [1 tbsp]olive oil over a medium heat
Add the sliced red onion, kale and lentils to the pan with a pinch of salt and cook for 8-10 min or until everything has softened
5
Once the butternut squash has had 15-20 min, add the Tenderstem broccoli to the tray
Return the tray to the oven for a further 10-15 min or until the squash is tender and broccoli is crispy
Tip: Cooking for 4? Use a separate tray!
6
Meanwhile, combine the tahini, miso paste, sesame oil, agave and rice vinegar in a bowl
Add 1 tbsp [2 tbsp] of water and a pinch of salt and pepper – this is your miso-tahini dressing
7
Once the roasted squash and broccoli are cooked, add the pumpkin seeds to the tray and return to the oven for a further 2-3 min or until the seeds are toasted
Whilst the seeds are toasting, add the cooked freekeh to the pan with the softened, kale, lentils and red onion and stir it all together
8
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