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Black bean, farro and roasted pumpkin chilli

Black bean, farro and roasted pumpkin chilli

3
Points®
Total Time
1 hr 30 min
Prep
15 min
Cook
1 hr 15 min
Serves
6
Difficulty
Moderate

Ingredients

Pumpkin

700 g, peeled, cut into 2 cm cubes

Green capsicum

1 medium, finely chopped

Brown onion

1 medium, chopped

Garlic

4 clove(s), crushed

Chilli powder

1 tsp

Ground cumin

1 tbs

Canned diced tomatoes

800 g, (buy 2 x 400 g cans)

Canned black beans, rinsed, drained

1 400g can

Frozen corn

1 cup(s), (160g)

Vegetable stock, liquid, salt-reduced

1½ cup(s), (375 ml)

Cooked farro

1 cup(s), (160 g)

99% fat-free, plain or natural yoghurt, unsweetened

½ cup(s), (120 g)

Extra light cheddar cheese

60 g, grated

Oil spray

2 x 3 second spray(s)

Instructions

  1. Preheat oven to 200°C. Line a baking tray with baking paper. Arrange pumpkin on one side of prepared tray and lightly spray with oil. Bake for 10 minutes. Add capsicum to tray with pumpkin and bake for 25 minutes or until vegetables are tender.
  2. Lightly spray a large saucepan with oil and heat over medium-high heat. Cook onion, stirring often, for 6 minutes or until onion begins to brown. Stir in garlic, chilli, and cumin, and cook, stirring constantly, for 30 seconds or until fragrant. Add tomatoes, beans, corn, stock and roasted capsicum and bring to the boil. Season with salt and pepper. Reduce heat and simmer, covered, for 30 minutes. Stir in pumpkin and farro and simmer for 3 minutes or until heated through. Serve topped with yoghurt and cheese.

Notes

To get 1 cup cooked farro, cook ½ cup dry farro in 2 cups lightly salted water for 25 minutes or until tender. Make extra farro and serve it instead of rice as a side dish with other meals

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