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Bean and pumpkin stew

  • 0:20 Prep
  • 0:30 Cook
  • 4 Servings


  • 250g butternut pumpkin, deseeded, peeled, cut into 2cm pieces
  • Olive oil cooking spray
  • 1 red onion, halved, thinly sliced
  • 1 garlic clove, crushed
  • 1 teaspoon Middle Eastern spice blend
  • 2 tablespoons 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
  • 1/2 cup basil leaves, shredded
  • 1/2 cup grated low-fat cheddar cheese
  • 8 slices French bread stick, toasted


  • 1
    Wash pumpkin and place, with water clinging, on a microwave-safe plate. Cover and microwave for 3 minutes or until almost tender. Drain.
  • 2
    Meanwhile, spray a saucepan with oil. Heat over medium heat until hot. Add onion. Cook, stirring often, for 3 minutes or until soft. Add garlic and spice blend. Cook, stirring, for 2 minutes or until aromatic.
  • 3
    Add tomato paste, tomatoes, zucchini, capsicum and mushrooms. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 15 minutes or until thickened.
  • 4
    Add beans and pumpkin. Cook for a further 10 minutes or until pumpkin is tender. Stir in basil and season with salt and pepper.
  • 5
    Preheat grill on medium-high heat. Spoon bean mixture into four 2-cup capacity, heatproof bowls. Sprinkle with cheese. Grill for 2 to 3 minutes or until cheese melted. Serve with toasted bread.

Source: taste.com.au


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