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Hearty winter vegetable stew

Serves: 8
Prep: 10
Cook: 35

    A richly flavoured stew packed with nutritious vegetables, rich in fibre and high in iron. A satisfyingly healthy way to end your day.


    • 2 tbs oil
    • 1 onion, peeled and roughly chopped
    • 1 large leek, thinly sliced
    • 500g parsnips, peeled and cut into chunks
    • 3 medium kumara, cut into chunks
    • 400g can crushed tomatoes
    • 1 tsp chilli powder or crushed chilli (optional)
    • 1L salt-reduced vegetable stock
    • 1 cup unsalted roasted cashew nuts
    • ½ cup pasta shapes
    • 1 cup button mushrooms, cleaned, stalks removed
    • salt and pepper to taste (optional)
    • 1 french bread stick
    • olive oil for brushing
    • 2 tbs pesto


    1. Heat oil in large heavy-based saucepan. Add onion, leek, parsnips and kumara and cook for about 4 minutes.
    2. Stir in tomatoes, chilli, vegetable stock and cashews and bring to the boil. Reduce heat and simmer for 10 minutes.
    3. Stir in pasta shapes and mushrooms. Season to taste if desired. Simmer for further 20 minutes. Ladle stew into individual soup bowls and serve topped with a pesto crostini.
    1. Preheat an oven grill to high. Cut bread into 12 slices. Brush one side of each slice with olive oil and grill that side until golden, about 5 minutes. Spread untoasted side with pesto, and grill for 2 minutes.


    • Instead of pasta shapes, why not try tiny tortellini filled with cheese or mushrooms, israeli couscous or gluten-free pasta shapes?

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