close
Advertisement
Magazine
 

Butternut pumpkin and corn stew

Butternut pumpkin has a lovely firm texture, ideal for cooking in stews. Combined with black-eyed peas, corn and red capsicum, it makes a nutritious family supper dish that is perfect for cold winter days. Serve with boiled rice or warm crusty bread.

Butternut pumpkin and corn stew
Food in a Flash
Butternut pumpkin and corn stew

Ingredients

1 tablespoon extra virgin olive oil
1 onion, sliced
2 cloves garlic, crushed
1 butternut pumpkin, about 675 g, peeled and cut into 1 cm cubes
1 red capsicum, seeded and sliced
1 bay leaf
1 can chopped tomatoes, about 400 g
1 can black-eyed peas, about 410 g, drained and rinsed
1 can corn kernels, about 200 g, drained
300 ml vegetable stock
1 tablespoon worcestershire sauce, or to taste
1 teaspoon Tabasco sauce, or to taste
1 tablespoon dark brown sugar
1–2 teaspoons balsamic vinegar
chopped fresh parsley to garnish

Preparation

  1. Heat the oil in a large saucepan and add the onion, garlic, butternut pumpkin, red capsicum and bay leaf.
  2. Stir well, then cover the pan and allow the vegetables to sweat for 5 minutes, stirring occasionally.
  3. Add the tomatoes with their juice, the black-eyed peas and corn, and stir to mix.
  4. Add the stock, worcestershire sauce, Tabasco sauce, sugar and vinegar and stir again.
  5. Cover and simmer for 15 minutes or until the squash is tender.
  6. Sprinkle chopped parsley over the stew and serve at once.

Each serving provides 1403 kJ, 335 kcal, 15 g protein, 4 g fat (1 g saturated fat), 62 g carbohydrate (21 g

Serves 4
Preparation: 30 minutes
Cooking: 30 minutes



More Recipes

Need To Lose Weight? Start With Butter In Your Coffee

Need Help To Lose Weight? Start With Butter In Your Coffee

It may sound strange - and downright disgusting - but wellness experts are singing the praises of this buttery beverage.

Stuffed Thai omelette

Stuffed Thai omelette

For these delectable chilli–flavoured omelettes, the eggs are whisked with cornflour to give them a slightly firmer texture, suitable for folding round a colourful and tasty filling of stir–fried vegetables and rice noodles.

Sweet couscous

Sweet couscous

Couscous is extremely versatile and can be used for both savoury dishes and for sweet ones, such as this quickly made, delicious hot cereal. The couscous is mixed with dried fruit and soaked briefly in hot milk, then topped with fresh fruit, to create something a little different to start the day.

Tomato and pecorino clafoutis

Tomato and pecorino clafoutis

For this savoury version of a classic French batter pudding, sweet cherry tomatoes are baked in a light, fluffy batter flavoured with grated pecorino cheese. Make individual clafoutis, or one large one, and serve for a simple lunch or dinner with bread or boiled new potatoes and green beans.

Turkish eggplant and yogurt dip

Turkish eggplant and yogurt dip

Many versions of this creamy eggplant dip are to be found around the Mediterranean. This one is thickened with ground almonds, which add both texture and protein. Served with pita bread and crunchy vegetable crudités, the dip makes a delicious snack or starter.

Advertisement