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Roasted squash and chickpea stew recipe

Roasted squash and chickpea stew recipe

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Created by The Tesco Real Food team

This cosy, wholesome vegan stew is just the thing for chilly evenings. It's packed with 3 of you 5-a-day and comes together quickly - we've used frozen butternut squash to save you time chopping! Ladle it over rice or serve with crusty bread for dipping. Make-and-freeze ahead for nutritious midweek meals when you need them. See method

Ingredients

  • 500g pack frozen butternut squash chunks
  • 2 tbsp vegetable oil
  • 2 tsp ground cinnamon
  • 1 red onion, thinly sliced​
  • 1 red pepper, chopped
  • 3 large garlic cloves, crushed
  • 6cm piece fresh ginger, peeled and chopped
  • 400g tin chopped tomatoes
  • 1 vegetable stock pot, made up to 250ml​
  • 200g long-grain rice
  • 400g tin chickpeas, drained and rinsed
  • 10g fresh coriander, finely chopped
3 of your 5-a-day and a source of vitamin C

Each serving contains

  • Energy

    1825kj
    433kcal     22%

  • Fat

    9g 13%

  • Saturates

    1g 5%

  • Sugars

    20g 22%

  • Salt

    1.2g 20%

of the reference intake
Carbohydrate 70.2g Protein 11.5g Fibre 11.2g

Method

  1. Preheat the oven to gas 7, 220°C, fan 200°C. Toss the squash with 1 tbsp oil and 1 tsp cinnamon on a baking tray, spread out in a single layer, then roast for 25-30 mins, tossing halfway, until softened and lightly golden.
  2. Meanwhile, heat the remaining 1 tbsp oil in a lidded saucepan over a medium heat. Add the onion and pepper, cover and cook for 10 mins, stirring occasionally. Stir through the garlic, ginger and remaining 1 tsp cinnamon and cook for 1-2 mins until fragrant. Mix in the chopped tomatoes and stock, re-cover and simmer for 10 mins, stirring occasionally.
  3. Meanwhile, cook the rice to pack instructions.
  4. Add the roasted squash to the stew. Remove a third of the mixture to a jug, blitz with a stick blender until smooth, then stir back into the pan. Add the chickpeas and half the coriander and simmer for 2 mins.
  5. Divide the rice and stew among plates or bowls and scatter with the remaining coriander to serve.

Freezing and defrosting guidelines

Freeze the cooled stew in an airtight container for up to 3 months. Defrost overnight in the fridge and reheat until piping hot. 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.

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