Black-eye bean and squash stew

[Guest guest]

Black eyed bean and squash stew

 

The beauty of a one pot meal is less washing up and also all the

vitamins are kept in the sauce.

Takes 55-65 minutes!

Serves 3

 

2 tbsp olive oil

half tsp cumin seeds

half tsp mustard seeds

1 onion, chopped

1 garlic clove, finely chopped

1 red chilli, seeded and sliced

450g/1lb potatoes, scrubbed and roughly chopped

2 tbsp curry paste

600ml/1 pint veg stock

450g/1lb squash (butternut, pumpkin or kabocha), peeled and roughly

diced

400g can black eyed beans, drained

2 tomatoes, each cut into 6

2 tbsp chopped coriander or parsly to garnish (optional)

lemon wedges, to serve

 

1. Heat oil in a large pan, add cumin and mustard seeds and cook

until they begin to pop. Add the onion, garlic and chilli and cook

for 3-4 minutes til softened.

 

2. Stir in the potatoes and cook for 3 minutes. Add the curry paste

and stock, bring to the boil, and simmer for 5 minutes. Add the

squash and simmer for 15 minutes or until the veg are tender. Add

the beans and tomatoes and cook for 2-3 minutes. Season.

 

3. Divide the stew between individual dishes, sprinkle over the

coriander or parsley and serve with lemon wedges.

 

Per serving:

387 kcal

14g protein

60g carbs

11.5g fat

1g saturated fat

10g fibre

no added sugar

1.33g salt

 

 

this recipe looks so yummy. Its very similar to something i make

with sweet potato and parsnip (but this is far better for you). I

also made something a bit like this but added lentils at the start

to bulk up the sauce a bit. mmm. I'm hungry now!

 

Laura (uk)