Name: Butternut squash stew
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Yield: 2
Ingredients: Low-calorie cooking spray; 1 medium onion peeled and diced; 2 garlic cloves peeled and crushed; 350g (12oz) butternut squash diced; 1 tsp ground cumin; 1 tsp smoked paprika; ½ tsp dried oregano; 1 tsp chilli powder; 150ml (5floz) low-salt vegetable stock; 400g (14oz) can chopped tomatoes; 1 small red pepper cored deseeded and cut into chunks; 1 small green pepper cored deseeded and cut into chunks; 400g (14oz) can black beans rinsed and drained; 3 tbsp dairy-free plain yogurt with no-added-sugar or 0% fat Greek yogurt; Small handful fresh coriander finely chopped; Juice of ½ lime plus lime wedges to serve; Freshly ground black pepper; 1 small avocado (optional)

Meal type: Main meal

Serves: 2

Total time: 45 minutes

Preparation: 10 minutes

Cook: 35 minutes

Spray a large non-stick saucepan with low-calorie cooking spray. Add the onion, garlic and butternut squash, and cook for 2 to 3 minutes.
Add 4 tbsp cold water, cover and steam for 5 minutes or until the water has been absorbed. Sprinkle over the cumin, paprika, oregano and chilli powder, and cook for 1 to 2 minutes, stirring.
Add the stock, chopped tomatoes, peppers and black beans. Bring to the boil, cover and simmer for 20 minutes, or until the sauce has thickened and the butternut squash is tender.
Mix together the yogurt and coriander. Season with freshly ground black pepper and a little fresh lime juice to taste. Halve the avocado and discard the stone and skin (squeeze over a little lime juice to stop it going brown). Slice the avocado flesh and scoop out.
Serve the stew in bowls topped with the avocado and a spoonful of coriander yogurt. Serve with lime wedges on the side.

Cook's tip

Use frozen butternut squash instead to save time on chopping. Add the frozen cubes straight from the freezer without thawing. Sauté for 15 to 20 minutes, stirring often, before adding onion and garlic.

Energy 1987kJ 474kcal 24%

Carbs 52g -

Fibre 24g 80%

Fat 11g Low 33%

Saturates 2.5g Low 16%

Sugar 30g Low 8%

Salt 1.9g Low 32%

% = an adult's reference intake

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Ingredients

Low-calorie cooking spray

1 medium onion, peeled and diced

2 garlic cloves, peeled and crushed

350g (12oz) butternut squash, diced

1 tsp ground cumin

1 tsp smoked paprika

½ tsp dried oregano

1 tsp chilli powder

150ml (5floz) low-salt vegetable stock

400g (14oz) can chopped tomatoes

1 small red pepper, cored, deseeded and cut into chunks

1 small green pepper, cored, deseeded and cut into chunks

400g (14oz) can black beans, rinsed and drained

3 tbsp dairy-free plain yogurt with no-added-sugar or 0% fat Greek yogurt

Small handful fresh coriander, finely chopped

Juice of ½ lime, plus lime wedges to serve

Freshly ground black pepper

1 small avocado (optional)

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Cook's tip