Spiced pumpkin stew
Calorie controlled cooking spray
1 medium, large, finely sliced
700 g, peeled, deseeded and cut into 3cm pieces
2 clove(s), finely chopped
1½ teaspoons, level
1 can(s), large, chopped
Vegetable stock cube(s)
1 cube(s), to make 450ml stock
Kidney Beans, cooked
1 can(s), large, drained, drained and rinsed
4 tablespoons, finely chopped, plus extra to serve
White Self Raising Flour
Fat Free Natural Yogurt
Half Fat Cheddar Cheese
40 g, grated
Egg, whole, raw
1 medium, raw, beaten
- Mist a 1.5-litre lidded flameproof casserole with cooking spray and set over a low heat. Add the onion and cook for 7 minutes, until softened. Add the pumpkin, garlic and cumin and cook for 2 minutes.
- Add the tomatoes and 450ml stock then cover and simmer for 30 minutes. Remove the lid and cook for a further 10 minutes, then stir in the beans and half the parsley
- Meanwhile, preheat the oven to 200°C, fan 180°C, gas mark 6. Combine the flour and remaining parsley in a bowl and season. Stir in the yogurt and two-thirds of the cheese, then shape into 8 dumplings.
- Drop the dumplings onto the stew then cover and cook for 15 minutes. Remove the lid, brush the egg over the dumplings and scatter over the remaining cheese. Transfer to the oven and bake for 15 minutes or until the dumplings are cooked. Scatter over the extra parsley to serve.