Spiced vegetable stew
0
Points®
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
Ground coriander
1 tsp
Chilli powder
1 tsp
Ground allspice
½ tsp
Cloves
¼ tsp, ground, (1 x pinch)
Butternut pumpkin
1000 g, (1kg or 1 whole), peeled, cut into 2cm cubes
Canned diced tomatoes
2 400g can, (2 x 400g cans)
Vegetable stock cube
½ individual, crumbled
Canned chickpeas, rinsed and drained
1 400g 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.
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