Spiced vegetable stew
Super-healthy with squash, parsnips and chickpeas, this tasty stew uses Indian spices of turmeric, coriander and cumin.
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Serves: 4-5
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Skill level: Easy peasy
Ingredients
Butternut squash can be difficult to cut, but some supermarkets now sell it ready prepared and diced (though this is a more expensive way of buying it). To freezeLeave the stew to cool, then pack it into a suitable container and freeze.Use within 1 month. Allow it to defrost before reheating.
- 2tbsp sunflower oil
- 1 medium onion, peeled and cut into thin wedges
- 1 butternut squash, about 1.25kg (2¾lb), halved, deseeded, skinned and cubed
- 2 parsnips, peeled and cut into chunks
- 350g (12oz) new potatoes, halved if large
- 1 level tbsp ground cumin
- 1 level tbsp ground coriander
- 1 level tbsp ground turmeric
- 2 x 400g cans cherry tomatoes
- 410g can chickpeas, drained
- 1 vegetable stock cube
- Salt and freshly ground black pepper
- Steamed couscous, to serve
- Chopped fresh coriander, to garnish
Method
- Heat oil in a large pan and add the onion. Cook over a medium heat for about 5 mins, until the onion has started to soften, but not colour, stirring occasionally. Add the squash, parsnips and potatoes to pan and cook for 2-3 mins. Add cumin, coriander and turmeric and cook for 1-2 mins, stirring well so that the spices are well mixed.
- Add tomatoes, chickpeas and stock cube to the pan and mix well. Bring to a simmer. Cover and simmer for about 1 hr, or until vegetables have softened. Season to taste.
- Serve with steamed couscous and coriander sprinkled on top.
Feature: Sue McMahon. Photos: Noel Murphy. Props stylist: Sue Radcliffe
Nutritional information per portion
- Calories 313(kcal)
- Fat 6.0g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
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