Butternut pumpkin and corn stew
Food in a Flash
Butternut pumpkin and corn stew


1 tablespoon extra virgin olive oil
1 onion, sliced
2 cloves garlic, crushed
1 butternut pumpkin, about 675 g, peeled and cut into 1 cm cubes
1 red capsicum, seeded and sliced
1 bay leaf
1 can chopped tomatoes, about 400 g
1 can black-eyed peas, about 410 g, drained and rinsed
1 can corn kernels, about 200 g, drained
300 ml vegetable stock
1 tablespoon worcestershire sauce, or to taste
1 teaspoon Tabasco sauce, or to taste
1 tablespoon dark brown sugar
1–2 teaspoons balsamic vinegar
chopped fresh parsley to garnish


  1. Heat the oil in a large saucepan and add the onion, garlic, butternut pumpkin, red capsicum and bay leaf.
  2. Stir well, then cover the pan and allow the vegetables to sweat for 5 minutes, stirring occasionally.
  3. Add the tomatoes with their juice, the black-eyed peas and corn, and stir to mix.
  4. Add the stock, worcestershire sauce, Tabasco sauce, sugar and vinegar and stir again.
  5. Cover and simmer for 15 minutes or until the squash is tender.
  6. Sprinkle chopped parsley over the stew and serve at once.

Each serving provides 1403 kJ, 335 kcal, 15 g protein, 4 g fat (1 g saturated fat), 62 g carbohydrate (21 g

Serves 4
Preparation: 30 minutes
Cooking: 30 minutes

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