Squash rice

Squash rice with Hokkaido squash, basmati rice, ghee and turmeric: mild and creamy – a simple rice dish.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 420 kcal per serving
• Protein: 8 g
• Fat: 6 g
• Carbs: 78 g

Ingredients

• 200g Hokkaido squash
• 120g basmati rice
• 1 pinch of unrefined salt
• 1 tsp ghee
• 1/2 tsp turmeric

Method

You’ll need: saucepan · blender · sieve

1. Wash the basmati rice in a sieve until the water runs mostly clear.
2. Cook the rice with water, unrefined salt and turmeric using the absorption method, simmering gently until the liquid has been absorbed.
3. Cook the squash until soft and mash or blend it into a smooth purée.
4. Stir the squash purée and the ghee into the hot rice.
5. Leave it to stand briefly and season with a little unrefined salt if needed.
6. Serve the squash rice warm.

Good to know

If you want something warm and mild before training, this is just the thing. Soft, creamy and pleasantly simple – no fuss.

Swaps

Hokkaido squash → sweet potato (more potassium) Basmati rice → jasmine rice (a little softer before training) Ghee → coconut oil (stable at high heat, dairy-free) Turmeric → fresh ginger (spicier, goes well before training)

Allergens

The recipe is free from gluten and egg, but the ghee contains traces of milk components. Usually well suited to children, and the ingredients are unremarkable during pregnancy in normal kitchen amounts. Contains: milk.

Frequently asked questions

What's in Hokkaido squash nutritionally?

Hokkaido squash mainly provides beta-carotene, plus fibre and smaller amounts of potassium and vitamin C. You can eat the skin as long as it's well cooked.

Why basmati rice?

Many people find soft-cooked basmati rice pleasantly mild. How much of it you want before training depends on the amount, how you feel that day and your own preference.

What's the difference between ghee and butter?

Ghee is clarified butterfat and contains much less water and milk protein than butter. If you have a genuine milk allergy, you should still be careful with it.

What does turmeric actually provide?

Turmeric contains curcuminoids, which count as plant compounds. How relevant the small amounts used in everyday cooking really are is hard to judge.

Is rice with squash a light dish or a fibre-heavy one?

Somewhere in between: rice is fairly low in fibre and the squash adds some. That usually keeps the dish milder than very veg-heavy meals.