Spiced pumpkin stew

5
Total Time
1hr 40 min
Prep
20 min
Cook
1hr 20 min
Serves
4
Difficulty
Moderate
Pumpkins aren’t just for carving! They’re also delicious in hearty stews, such as this spiced one. We’ve made this even more comforting with the addition of cheesy dumplings.

Ingredients

Calorie controlled cooking spray

4 spray(s)

Red onion(s)

1 medium, large, finely sliced

Pumpkin

700 g, peeled, deseeded and cut into 3cm pieces

Garlic

2 clove(s), finely chopped

Ground Cumin

1½ teaspoons, level

Tinned Tomatoes

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

Parsley, fresh

4 tablespoons, finely chopped, plus extra to serve

White Self Raising Flour

150 g

Fat Free Natural Yogurt

120 g

Half Fat Cheddar Cheese

40 g, grated

Egg, whole, raw

1 medium, raw, beaten

Instructions

  1. 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.
  2. 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
  3. 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.
  4. 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.

Start eating better than ever!