Today our healthy recipes is Pumpkin and Root Vegetable Stew. Read more to find out the ingredients needed, preparation time, how long and how to cook.
Preparation time 20 minutes
Cooking time 1½–2 hours
1 pumpkin, about 1.5 kg (3 lb)
4 tablespoons sunflower or olive oil
1 large onion, finely chopped
3–4 garlic cloves, finely chopped
1 small red chilli, deseeded and chopped
4 celery sticks, cut into 2.5 cm (1 inch) lengths
500 g (1 lb) carrots, cut into 2.5 cm (1 inch) pieces
250 g (8 oz) parsnips, cut into 2.5 cm (1 inch) pieces
2 x 400g (13 oz) cans plum tomatoes
3 tablespoons tomato purée
1–2 tablespoons hot paprika
250 ml (8 fl oz) vegetable stock
1 bouquet garni
2 x 400 g (13 oz) cans red kidney beans, drained
salt and pepper 3–4 tablespoons finely chopped parsley, to garnish
Slice the pumpkin in half and discard the seeds and fibres. Cut the flesh into
cubes, removing the skin. You should have about 1 kg (2 lb) pumpkin flesh.
Heat the oil in a large saucepan over a medium heat, add the onion, garlic and
chilli and fry until softened but not coloured. Add the pumpkin and celery and
fry gently for 10 minutes.
Stir in the carrots, parsnips, tomatoes, tomato purée, paprika, stock and bouquet
garni. Bring to the boil, then reduce the heat, cover the pan and simmer for 1–1½
hours or until the vegetables are almost tender.
Add the beans and cook for 10 minutes. Season with salt and pepper and
sprinkle with the parsley. Serve with crusty bread or garlic mashed potatoes.
This stew improves with reheating.
For pumpkin goulash, heat 2 tablespoons oil in a large, heavy-based saucepan
and fry 1 chopped onion until softened. Stir in 1 tablespoon paprika and 1
teaspoon caraway seeds and cook for 1 minute. Add a 400 g (13 oz) can chopped
tomatoes and 2 tablespoons soft dark brown sugar and bring to the boil. Add 375
g (12 oz) thickly sliced pumpkin, 250 g (8 oz) diced potatoes, a large sliced
carrot and 1 deseeded and chopped red pepper. Season, cover and bring to the
boil, then simmer for 1–1½ hours. To serve, stir in 150 ml (¼ pint) low-fat