Hearty winter vegetable stew
Prep
10 min
Cook
35 min
Serves
8
Skill
Vegetarian
Prep
10 min
Cook
35 min
Serves
8
Skill
A richly flavoured stew packed with nutritious vegetables, rich in fibre and high in iron. A satisfyingly healthy way to end your day.
Ingredients
- 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)
Crostini
- 1 french bread stick
- olive oil for brushing
- 2 tbs pesto
Nutrition per serving
2050 kJ
energy kj
13 g
protein
3 g
saturated fat
11.5 g
dietary fibre
58 g
carbohydrate
17 g
sugars
639 mg
sodium
Method
- Heat oil in large heavy-based saucepan. Add onion, leek, parsnips and kumara and cook for about 4 minutes.
- Stir in tomatoes, chilli, vegetable stock and cashews and bring to the boil. Reduce heat and simmer for 10 minutes.
- 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.
Crostini
- 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.
- 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)
Crostini
- 1 french bread stick
- olive oil for brushing
- 2 tbs pesto
Nutrition per serving
2050 kJ
energy kj
13 g
protein
3 g
saturated fat
11.5 g
dietary fibre
58 g
carbohydrate
17 g
sugars
639 mg
sodium
- Heat oil in large heavy-based saucepan. Add onion, leek, parsnips and kumara and cook for about 4 minutes.
- Stir in tomatoes, chilli, vegetable stock and cashews and bring to the boil. Reduce heat and simmer for 10 minutes.
- 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.
Crostini
- 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.