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Photo of Spiced vegetable stew by WW

Spiced vegetable stew

0
Points® value
Total Time
1 hr 15 min
Prep
15 min
Cook
1 hr
Serves
4
Difficulty
Moderate
Using chickpeas helps to bulk up this gorgeous veggie stew.

Ingredients

Carrots, raw

2 medium, thickly sliced on the diagonal

Calorie controlled cooking spray

4 spray(s)

Red onion

2 small, sliced

Root Ginger

1 inch slice(s), grated

Garlic

2 clove(s), finely sliced

Ground Cinnamon

1 teaspoon(s), level

Ground Cumin

1 teaspoon(s), level

Coriander, Dried

1 teaspoon(s), level

Chilli Powder

1 teaspoon(s), level, hot

Allspice

½ teaspoon(s)

Cloves, Whole or Ground

⅛ teaspoon(s), level, (1 Pinch)

Butternut Squash

450 g, cut into 2cm cubes

Tinned Tomatoes

2 can(s), large

Vegetable stock cube

½ cube(s), 250ml vegetable stock, made with ½ stock cube

Chickpeas, cooked

1 can(s), large, drained, drained and rinsed

Kale, raw

100 g, chopped

Cauliflower, Raw

320 g, leaves discarded, cut into florets

Parsley, fresh

15 g, chopped

0% fat natural Greek yogurt

170 g

Instructions

  1. Parboil the carrots for 5 minutes, then drain and set aside. Meanwhile, mist a large, flameproof casserole with cooking spray and cook the onions over a medium heat for 5 minutes. Add the ginger and garlic and cook for 2-3 minutes, then stir in all the spices and cook for 1-2 minutes, adding a splash of water to the pan if it starts to stick.
  2. Add the carrots and squash and cook for 2 minutes, then stir in the tomatoes and stock. Bring to a simmer then partially cover and cook for 40 minutes, or until the vegetables are tender. Stir in the chickpeas and kale and cook for a final 5 minutes.
  3. While the stew is cooking, blitz the cauliflower in a food processor until it resembles couscous. Mist a large nonstick frying pan with cooking spray and fry the ‘couscous’ for 4-5 minutes, stirring, until tender. Remove from the heat, stir in the parsley and season to taste. Remove the stew from the heat, stir through the yogurt and then serve with the cauliflower 'rice'.

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