Pumpkin and Chickpea Stew

    The orange colour of pumpkin signals beta carotene, a plant pigment that's a potent disease-fighter. And this is a meatless stew, so the total fat content is minimal. Like all good stews, this is a fine make-ahead recipe.


    1 person made this

    Ingredients
    Serves: 4 

    • 1 tablespoon olive oil
    • 1 large onion, halved and thinly sliced
    • 3 cloves garlic, finely chopped
    • 500 g butternut pumpkin, peeled and cut into 2 cm chunks
    • 1 1/2 teaspoons curry powder
    • 1 teaspoon ground coriander
    • 1 can (250 g) no-salt-added canned tomatoes, coarsely chopped
    • 1 can (420 g) chickpeas, rinsed and drained
    • 1/4 cup raisins
    • 1/4 cup chopped fresh coriander, to garnish

    Directions
    Preparation:15min  ›  Cook:30min  ›  Ready in:45min 

    1. Preheat the oven to 180°C. Heat the olive oil in a nonstick flameproof casserole dish over medium heat. Add the onion and garlic and cook, stirring frequently, until the onion is golden-brown, about 7 minutes.
    2. Add the butternut pumpkin, curry powder and ground coriander, stirring to coat. Add the tomatoes, chickpeas, raisins and 1/2 cup water. Bring to the boil over medium heat.
    3. Cover the casserole with the lid, transfer to the oven, and bake until the pumpkin is tender, about 20 minutes. (The recipe can be made ahead to this point and refrigerated. Reheat in a 170°C oven, adding a little more water if necessary.) Stir in the chopped fresh coriander just before serving.

    HEALTH HINT

    Butternut pumpkin is a spectacular source of cardio-protective beta carotene. Compared with other types of pumpkin, butternut pumpkin is the richest source of this nourishing antioxidant, as evidenced by the deep orange flesh. If you are unable to find butternut pumpkin, other types of pumpkin and squash are also highly nutritious.

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