Photo of Spiced vegetable stew by WW

Spiced vegetable stew

2
1
1
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, (1 whole) cut into 2cm cubes

canned diced tomatoes

800 g, (2 x 400g cans)

vegetable stock cube

½ individual, crumbled

chickpeas, canned, rinsed, drained

1 can(s), (buy 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. Parboil carrots for 5 minutes, then drain and set aside. 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.
  2. Add carrots and pumpkin and cook for 2 minutes, then stir in tomatoes, stock cube and 1 cup (250ml) water. Bring to a simmer then partially cover and cook for 40 minutes, or until vegetables are tender. Stir in chickpeas and kale and cook for a further 5 minutes or until kale is wilted and mixture is heated through.
  3. 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: Can be made up to 2 days ahead and stored in the refrigerator. Reheat in microwave. Suitable to freeze. VARIATION: Add a dollop of 99% fat-free plain yoghurt (contains dairy and not suitable for vegan) or swap parsley for coriander.

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