Pepper and squash stew recipe
Created by The Tesco Recipes 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- Serves 4
- Takes 35 mins
- 433 calories / serving
- Freezable
- Dairy-free
- Vegan
- Gluten-free
- Vegetarian
- Healthy
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
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Shop ingredientsEach serving contains
- Energy
- 1825kJ 433.0kcal
- Fat
- 9g
- Saturates
- 1g
- Salt
- 1.2g
- Sugars
- 20g
of the Reference intake
Carbohydrate 70.2gProtein 11.5gFibre 11.2g
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Method
- 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.
- 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.
- Meanwhile, cook the rice to pack instructions.
- 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.
- Divide the rice and stew among plates or bowls and scatter with the remaining coriander to serve.
- See more Vegan recipes
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.
