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Butternut squash and chickpea stew recipe

Butternut squash and chickpea stew recipe

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Created by The Tesco Real Food team

This butternut squash stew is proper feel-good food for chilly days – it's loaded with flavour, warming spices and bonus points for providing 3 of your 5-a-day. Everyone will tuck into a bowl, vegan or not! See method

Ingredients

  • 500g pack frozen butternut squash
  • 2 tbsp vegetable oil
  • 2 tbsp ground cumin
  • 200g long-grain rice
  • 1 onion, thinly sliced
  • 6cm piece fresh ginger, finely chopped
  • 2 large garlic cloves, finely crushed
  • 400g tin chopped tomatoes
  • 400g tin chickpeas, drained and rinsed
  • 1 reduced-salt vegetable stock cube, made up to 400ml
  • 100g curly kale
  • 100g cherry tomatoes, chopped
3 of your 5-a-day and a source of fibre

Each serving contains

  • Energy

    1885kj
    448kcal     22%

  • Fat

    10g 15%

  • Saturates

    1g 5%

  • Sugars

    19g 22%

  • Salt

    0.5g 9%

of the reference intake
Carbohydrate 70.5g Protein 12.8g Fibre 11.1g

Method

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Toss the squash in 1 tbsp oil and 1 tbsp cumin. Roast for 30-35 mins until cooked through. Meanwhile, cook the rice to pack instructions.
  2. Heat the remaining 1 tbsp oil in a saucepan over a medium heat. Add the onion and ginger, cover and cook for 10 mins, stirring occasionally, until just softening. Stir through the garlic and remaining cumin, then add the tomatoes, chickpeas and stock. Simmer for 15 mins, stirring occasionally, until the sauce has thickened. Stir in the kale; cook for 5 mins until wilted. Fold through the squash and cherry tomatoes and serve with the rice.

Freezing and defrosting guidelines

Mix the butternut squash through the beans and freeze in an airtight container for up to 3 months. In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

See more Butternut squash recipes

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