Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes

Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes

Turmeric pumpkin and chickpea stew

This warming vegetarian stew is a great way to get extra vegies and fibre into your day!

Time to make: 40 mins
Serving: 4 people

Ratings: 5.0

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Ingredients

Measurements explained

1 onion, diced
2 cloves garlic, minced
½ bunch fresh coriandercilantroX, leaves picked, stems finely chopped
¹⁄³ cup korma paste
1 tablespoon turmeric
400g butternut pumpkin, diced
400g can no-added salt diced tomatoes
1 cup light coconut milk
1 cup reduced-salt chicken stock
400g can no-added-salt chickpeagarbanzoXsgarbanzosX, rinsed and drained
50g baby spinach
¹⁄³ cup raw cashews, toasted, coarsely chopped
2 cups cooked brown rice, to serve

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 In a large frypan, heat 1 tablespoon of extra-virgin olive oil over low heat. Add onion, garlic and coriander stems and sauté for 5 minutes or until softened. Add korma paste, turmeric and pumpkin and cook for 3 minutes until fragrant.

2 Add tomatoes, coconut milk and stock and bring to a simmer. Reduce heat to low and simmer for 30 minutes, until the pumpkin is cooked. Add chickpeas and heat through.

3 Stir through spinach and top with cashews and remaining coriander leaves. Serve with rice on the side.

HFG tip

The resistant starch in legumes fuels production of a compound called butyrate, which helps keep the lining of our gut healthy.

Nutrition info (per serve)

Calories 500 cal

Kilojoules 2100 kJ

Total fat 21 g

Saturated fat 12 g

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Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.