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An easy veggie stew with only 150 calories a portion, made with seasonal vegetables like butternut squash. Let it slow cook while you put your feet up.
Serves: 6-8
Prep time: 15 mins
Cooking time: 3 hrs
Total time: 3 hrs 15 mins
Skill level: Easy peasy
Costs:Mid-price

 

Ingredients

 

    •  2tbsp sunflower oil

 

    • ½-1 butternut squash, peeled, deseeded and cut into chunks

 

    • 1 large onion, peeled and cut into thin wedges

 

    • 2-3 parsnips, peeled and cut into chunks

 

    • 1 small swede, peeled and cut into chunks

 

    • 1 small cauliflower, broken into florets

 

    • 2-3 carrots, peeled and sliced

 

    • 1 red pepper, deseeded and chopped

 

    • 1 level tbsp ground coriander

 

    • 1 level tbsp ground cumin

 

    • 1 level tbsp ground turmeric

 

    •  400g can chopped tomatoes

 

    •  1 vegetable stock cube

 

    •  410g chickpeas, drained and rinsed

 

    •  Salt and freshly ground black pepper

 

    •  1-2tbsp chopped fresh coriander

 

    •  Couscous, steamed, to serve

 

 

Method

 

 

    1.  Heat the oil in a large pan, add the onion and cook it for about 5 mins, until it begins to soften. Add the other vegetables and cook for a further 4-5 mins, stirring occasionally.

 

    1. Add the ground coriander, cumin and turmeric and cook for a further 1-2 mins. Stir in the chopped tomatoes and 300ml (½ pint) water, crumble in the stock cube and bring to the boil. Stir in the chickpeas and seasoning.

 

    1. Pour the mixture into the bowl of a slow-cook pot and cook on a high heat for 3-4 hrs, or a low heat for 5-8 hrs, until the vegetables are tender.

 

    1. Sprinkle coriander over and serve with steamed couscous.

 

 

Nutritional information per portion

 

 

fat 4.5g saturates 1.0g calories 150(kcal)

 

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.