Photo of Spiced vegetable stew by WW

Spiced vegetable stew

2
0
0
SmartPoints® value per serving
Total Time
1 hr 15 min
Prep
15 min
Cook
1 hr
Serves
4
Difficulty
Easy

Ingredients

Carrot(s)

2 medium, thickly sliced diagonally

Red onion

1 medium, sliced

Fresh ginger

2 tsp, grated

Garlic

2 clove(s), finely sliced

Ground cinnamon

1 tsp

Ground cumin

1 tsp

Dried coriander

1 tsp, ground

Chilli powder

1 tsp

Ground all spice

1 tsp

Cloves

¼ tsp, ground, pinch

Pumpkin, butternut, raw

1000 g, (1kg), peeled, cut into 2cm cubes

Canned diced tomatoes

2 can(s), (2 x 400g cans)

Vegetable stock cube

½ individual, crumbled

Chickpeas, canned, rinsed, drained

1 can(s), 400g size can, (1 x 400g can)

Kale

100 g, chopped

Cauliflower

320 g, florets

Fresh flat-leaf parsley

2 tbs, chopped

Oil spray

2 x 3 second spray(s)

Instructions

  1. Cook carrots in a saucepan of boiling water for 5 minutes, then drain and set aside.
  2. Meanwhile, lightly spray a large, flameproof casserole dish with oil and heat over medium heat. Cook onion for 5 minutes. Add ginger and garlic and cook for 2-3 minutes, then stir in spices and cook for 1-2 minutes, adding a splash of water to the pan if it starts to stick.
  3. Add carrots and pumpkin and cook, stirring, for 2 minutes. Stir in tomatoes, stock cube and 1 cup (250ml) water and bring to a simmer. Simmer, partially covered, for 40 minutes or until vegetables are tender, stirring occasionally. Stir in chickpeas and kale and simmer a further 5 minutes or until kale is wilted.
  4. While stew is cooking, blitz cauliflower in a food processor until it resembles couscous. Lightly spray a large, non-stick frying pan with oil and heat over medium heat. Cook ‘couscous’ for 4-5 minutes, stirring, until tender. Remove from heat, stir in parsley and season to taste. Serve with stew.

Notes

TIP: Replace kale with baby spinach leaves, if preferred