| Soaking Time | : | 45 minutes |
| Preparation Time | : | 45 minutes |
| Cooking Time | : | 30 minutes |
| Serve | : | 4 |
| GI | : | medium |
Ingredients
- 500 g pumpkin; peeled, seeded, cut into 2cm pieces
- 400 g can diced tomatoes
- 400 g can chickpeas; drained, rinsed
- 400 g can cannellini beans; drained, rinsed
- 300 g green beans; trimmed, blanched
- 1 onion; finely chopped
- 1 slice wholegrain bread; diced
- 1 garlic clove; finely chopped
- 1 tablespoon olive oil
- 1 tablespoon blanched almonds
- 1 teaspoon ground paprika
- 2 tablespoons finely chopped parsley leaves
- 2 teaspoons ground cumin
Methods
- Heat a large saucepan with cooking oil on medium
- Cook onion for 5 minutes, stirring, until golden
- Stir in cumin and paprika and cook for 30 seconds, until fragrant
- Add pumpkin, tomato and chickpeas with 1 cup water and season to taste
- Cook, covered, for 10 minutes, until pumpkin is tender
- Heat oil in a small frying pan on low
- Fry bread, garlic and almonds for 2 minutes, until golden
- Blend in a food processor until mixture resembles breadcrumbs
- Stir through parsley
- Add cannellini and green beans to pumpkin mixture and toss gently until heated through
- Serve sprinkled with crumb mixture
| Energy per serving | : | 185 calories |
| Carb per serving | : | ?? g |
| Protein per serving | : | ?? g |
| Fat per serving | : | 9 g |
| Fiber per serving | : | ?? g |
| Cholesterol per serving | : | ?? mg |

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