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Bean and pumpkin stew
Bean and pumpkin stew
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Prep Time:
20 minutes
Cook Time:
30 minutes
Total Time:
50 minutes
"Create a delicious low-fat vegetable stew topped with melted cheese under the grill."
Ingredients:
  • 250g butternut pumpkin, deseeded, peeled, cut into 2cm pieces
  • Olive oil cooking spray
  • 1 red onion, halved, thinly sliced
  • 1 garlic clove, crushed
  • 2.50 gm Middle Eastern spice blend
  • 44.40 gm tomato paste
  • 400g can diced tomatoes
  • 1 zucchini, diced
  • 1 red capsicum, cut into 2cm pieces
  • 150g button mushrooms, thickly sliced
  • 400g can cannellini beans, rinsed, drained
  • 125.00 ml basil leaves, shredded
  • 125.00 ml grated low-fat cheddar cheese
  • 8 slices French bread stick, toasted
Instructions:
  • Rinse the pumpkin and place it with the water clinging on a microwave-safe plate. Microwave covered for about 3 minutes until nearly tender. Drain excess water.
  • Spray a saucepan with oil and heat over medium heat. Sauté the onion for 3 minutes until soft. Stir in garlic and spice blend, cook for 2 more minutes until aromatic.
  • Combine tomato paste, tomatoes, zucchini, capsicum, and mushrooms in a pot. Bring to a boil then reduce to medium-low heat. Simmer uncovered for 15 minutes until thickened.
  • Combine beans and pumpkin in the pot and continue cooking for an additional 10 minutes, or until the pumpkin is tender. Gently fold in the fresh basil and season generously with salt and pepper.
  • Preheat the grill to medium-high heat. Divide the bean mixture evenly into four 2-cup capacity, heatproof bowls. Sprinkle cheese on top. Grill for 2 to 3 minutes until the cheese is melted. Serve with toasted bread.

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