Spiced vegetable stew Recipe

(13 ratings)
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  • Vegetarian

serves:

4-5

Skill:

easy

Cost:

not

Total Time:

00:00

Prep:

00:00

Cooking:

00:00

Nutrition per portion

RDA
Calories 313 kCal 16%
Fat 6g 9%

Super-healthy with squash, parsnips and chickpeas, this tasty stew uses Indian spices of turmeric, coriander and cumin.

Ingredients

  • 2tbsp sunflower oil
  • 1 medium onion, peeled and cut into thin wedges
  • 1 butternut squash, about 1.25kg (2┬żlb), 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.

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Top Tip

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.