Roast vegetable and bean stew
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Easy
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Ready in:
3 hours 20 mins
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Added to favourites by 6 cooks
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Prep:
20 mins
Cook:
3 hours
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Serves:
4
This easy, one-pot dish of root vegetables and pinto beans makes a nourishing winter main course and it needs no accompaniments.
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| ¾ cup (150 g) dried pinto or red kidney beans, soaked overnight in cold water |
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| 500g pumpkin |
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| 300g new potatoes, scrubbed and cut into 4 cm cubes |
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| 150g carrots, cut into 4 cm cubes |
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| 150g parsnips, cut into 4 cm cubes |
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| 2 large zucchini, cut into 4 cm cubes |
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| 2 tbsp extra virgin olive oil |
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| 1 garlic clove, finely chopped |
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| salt and pepper |
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| 4 large sprigs of fresh rosemary, plus extra sprigs to garnish |
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| 1 cup (250 ml) dry alcoholic cider or apple juice |
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| 1 cup (250 ml) hot vegetable stock |
Preparation method
1.
Drain and rinse the beans, then place them in a large saucepan and cover with plenty of cold water. Bring to the boil and simmer for about 2 hours or until tender. Drain well.
2.
Preheat the oven to 200ºC. Remove the seeds and fibres from the pumpkin, then cut off the hard skin and cut the flesh into 4 cm cubes.
3.
Put the pumpkin in a bowl and add the potatoes, carrots, parsnips and zucchini. Drizzle over the olive oil and toss to coat the vegetables evenly. Stir in the garlic and season with salt and pepper.
4.
Lay the rosemary sprigs on the bottom of a large roasting tin and spread the vegetables on top in a single layer. Roast for about 30 minutes, turning once, until lightly browned.
5.
Remove from the oven and stir in the drained beans, cider and stock. Cover the tin tightly with foil, then return to the oven and cook for a further 20–25 minutes or until the vegetables are tender. Before serving, remove the rosemary stalks and garnish with fresh rosemary sprigs.
Copyright
Copyright by The Reader's Digest Association, Inc. 2007
Some more ideas…
*You can also cook the stew on top of the stove Heat the oil in a large saucepan, add the vegetables and fry for 4–5 minutes, stirring, then add the garlic, rosemary and seasoning. Stir in the beans, cider and stock and bring to the boil. Cover and simmer for 30–35 minutes or until tender.
*If you're not using homemade stock, choose a brand that is low in salt. Alternatively, dilute it with water.
*To save time, use canned beans Skip step 1. Add 2 cans red kidney beans (about 400 g each), drained and rinsed, in step 5.
Health points
*Parsnips are a very nutritious starchy vegetable, providing useful amounts of potassium, the B vitamins B1 and folate, plus vitamin C.
*Use freshly dug potatoes whenever possible, as they contain more vitamin C than potatoes that have been stored.
Each serving provides
GI estimate low.