Vegetable stew with pumpkin and chickpeas
Pumpkin, potatoes, carrots and round courgettes simmered with chickpeas in a paprika-spiced tomato sauce – a cheap, filling stew with no meat. It is also made with beans instead of chickpeas, or with a handful of rice.
- 1 h 05Time
- 35 minHands-on
- 4Portions
- 17 gprotein per portion
- 470kcal per portion
Ingredients for 4 portions
- 500 gPotato
- 500 gPumpkin
- 2Round courgettes
- 2Yellow onions
- 1Bell pepper, red
- 2 clovesGarlic
- 2Carrots
- 3 tbspRapeseed oil
- 2 tspPaprika
- 400 gCrushed tomatoes
- 1 cubeVegetable stock, crumbled
- ≈ 750 mlWater
- 2Bay leaves
- 1 tspOregano
- 500 gChickpeas, 2 tins, drained
- to tasteSalt
- to tasteBlack pepper
- 2 tbspParsley, chopped
Method
- Peel the potatoes and pumpkin and cut them into 2–3 cm cubes. Dice the round courgettes. Chop the onions, pepper and garlic and slice the carrots.
- Heat the oil in a large pot and cook the onions, pepper and carrots over a medium heat for 8 minutes, until the onion is soft. Add the garlic and paprika and cook for 1 minute.
- Add the crushed tomatoes, stock cube, water, bay leaves, oregano, potatoes and pumpkin. Bring to the boil.
- Cover and simmer for 15 minutes.
- Stir in the courgettes and chickpeas and simmer uncovered for 15 minutes, until all the vegetables are tender and the stew has thickened. Season with salt and pepper.
- Sprinkle with the parsley and serve.
