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Regardless of whether you're planning an elaborate menu or merely planning forward for tomorrow's Bean and pumpkin stew. This recipe stems in several years of playing at kitchen. I discover that adding a few ingredients into some recipe adds depth into that which is ordinarily dull. You might be looking for lighter foods to create together along with your leftovers. Great and gentle Bean and pumpkin stew ideal for post-vacation. The substances within this recipe make your tongue pounding, and have become waist-friendly once you will require a'bite' after a busy trip. Using several components as options, this soup has been filled using a fall and hot flavor that makes it tasty. The perfect Bean and pumpkin stew to warm up you on chilly winter months. Fantastic for applying leftover.

Excellent way to throw away one ingredient. This is really a fantastic Bean and pumpkin stew and one of my favorites. If you're worried regarding the nutrient worth of a few of the dishes, then don't be. However it might be lower in calories, though you are not finding much nutrient value from it, it won't maintain you, and you're going to only wind up hungry once all over once more and eating more energy than you would have. Diet facts tags tell you what's in the meals you eat. It helps you determine if you are in possession of a vibrant diet. Just about every recipe we all share has to have an ingredient tag. Some recipes also provide nutritional reality details. The fixing tag lists the exact number within the area below. They're listed for each serving as a percentage of the daily value.

How to make Bean and pumpkin stew

Yield = 4
Prep time: 0:20
Cook time: 0:30
Total time: 0:50

Ingredients

  • 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

Method

  • Step 1 Wash pumpkin and place, with water clinging, on a microwave-safe plate. Cover and microwave for 3 minutes or until almost tender. Drain.
  • Step 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.
  • Step 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.
  • Step 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.
  • Step 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.