This stew is a hearty and flavourful dish that combines tender pumpkin chunks with creamy peanut butter in a rich, savoury broth. Infused with aromatic spices and complemented by vegetables, this traditional stew is a comforting, nutritious and delicious meal perfect for any time of the year.
Serves: 3-4
Ingredients
1 tbsp olive oil
1 onion, finely chopped
2 cloves garlic, minced
1 tsp ginger, grated
1 tsp ground cumin
1 tsp ground turmeric
1⁄4 tsp cayenne pepper (optional, for heat) 500g pumpkin or butternut squash, peeled and cubed
400g tin chopped tomatoes
800mL vegetable broth
150g smooth peanut butter
Salt & pepper to taste
150g kale leaves, washed,
stems removed & finely chopped
100g rocket leaves
Toasted peanuts, for garnish
Cooked rice or crusty bread, for serving
Method
1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until soft and translucent, about 5 mins.
2. Add the onion, garlic and ginger to the pot and cook for another 1-2 mins, until fragrant.
3. Stir in the cumin, turmeric and cayenne pepper (if using). Cook for 1 minute, stirring constantly to toast the spices.
4. Add the pumpkin or butternut squash to the pot, along with the tinned tomatoes and vegetable broth. Stir well to combine.
5. Bring the stew to a simmer, then reduce the heat to low.
6. Cover and cook for 15-20 mins or until the pumpkin is tender.
7. In a small bowl, whisk together the smooth peanut butter with a ladleful of the hot stew liquid until smooth and well combined. Stir the peanut butter mixture into the stew until fully incorporated.
8. Add the kale and rocket leaves to the stew and stir until wilted.
9. Season the stew with salt and pepper to taste. 10. Serve the Pumpkin and Peanut Stew hot, garnished with rocket and toasted peanuts, alongside cooked rice or crusty bread.
Servings
4
Prep time
Cook time
Recipe
Ingredients
- 1 tbsp olive oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp ginger, grated
- 1 tsp ground cumin
- 1 tsp ground turmeric
- 1⁄4 tsp cayenne pepper (optional, for heat)
- 500g pumpkin or butternut squash, peeled and cubed
- 400g tin chopped tomatoes
- 800mL vegetable broth
- 150g smooth peanut butter
- Salt & pepper to taste
- 150g kale leaves, washed, stems removed & finely chopped
- 100g rocket leaves
- Toasted peanuts, for garnish
- Cooked rice or crusty bread, for serving
Method
- Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until soft and translucent, about 5 mins.
- Add the onion, garlic and ginger to the pot and cook for another 1-2 mins, until fragrant.
- Stir in the cumin, turmeric and cayenne pepper (if using). Cook for 1 minute, stirring constantly to toast the spices.
- Add the pumpkin or butternut squash to the pot, along with the tinned tomatoes and vegetable broth. Stir well to combine.
- Bring the stew to a simmer, then reduce the heat to low.
- Cover and cook for 15-20 mins or until the pumpkin is tender.
- In a small bowl, whisk together the smooth peanut butter with a ladleful of the hot stew liquid until smooth and well combined. Stir the peanut butter mixture into the stew until fully incorporated.
- Add the kale and rocket leaves to the stew and stir until wilted.
- Season the stew with salt and pepper to taste.
- Serve the Pumpkin and Peanut Stew hot, garnished with rocket and toasted peanuts, alongside cooked rice or crusty bread.
Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!
