Estimated Nutrition (whole recipe, rough)
Counts 9 of 14 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Parsnip | 1/2 cup (78g) | 55 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Sunflower Oil | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| French Bean | not in our table | 0 |
| Water | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 110 ml sunflower oil
- 2 small onions, cut into 3 cm dice
- 4 garlic cloves, sliced
- ½ fresh green chilli, thinly sliced
- 2 red peppers, cut into 3 cm dice
- ½ small butternut squash, peeled and cut into 3 cm dice
- 1 small parsnip, peeled and cut into 3 cm dice
- 200 g french beans, trimmed
- 1 courgette, cut into 3 cm dice
- ½ large aubergine, peeled and cut into 3 cm dice
- 1 small potato, peeled and cut into 3 cm dice
- 2 tomatoes, peeled and chopped
- ½ tbsp caster sugar
- 1 tbsp tomato purée
- salt and black pepper
- 200 ml water
- chopped coriander, to garnish
Directions
Pour two-thirds of the oil into a large, heavy-based pot and place on a medium–high heat.
Add the onions, fry for five minutes, stirring occasionally, then stir in the garlic, chilli and peppers, and fry for five minutes.
Add the squash and parsnip, and fry for five minutes.
With a slotted spoon, transfer the vegetables to a bowl, leaving as much hot oil in the pot as possible.
Add the remaining oil to the pot and fry the beans, courgette and aubergine for five minutes, stirring occasionally.
Return the other veg to the pot, add the potato, tomatoes, sugar, tomato purée and plenty of salt and pepper, stir, then add enough water to half-submerge the veg.
Cover, leave to simmer gently for 30 minutes, then season to taste.
Heat the oven to 200°C / gas mark 6.
Use a slotted spoon to lift the vegetables from the pot and into a deep roasting tin in which they'll make a layer 2–3cm thick.
Pour in the liquid and bake for 30 minutes.
At this point the vegetables should be very soft and most of the liquid should have evaporated.
Garnish with coriander, and serve with steamed white rice.
Category:Stew Recipes
Category:Red Bell Pepper Recipes
Category:Zucchini Recipes
Category:Parsnip Recipes
Category:Eggplant Recipes
Category:Potato Recipes
Category:Tomato Recipes
Category:Butternut squash Recipes
Category:Green bean Recipes