Ingredients:
2 tsp virgin olive oil
1 garlic clove, peeled and crushed
1 onion, peeled and sliced
2 sticks celery, washed and sliced
1 small butternut squash, peeled, halved, de-seeded and cut into small pieces
450ml vegetable stock (made with 1 vegetable cube or your own stock)
420g can ‘no added salt’ red kidney beans, rinsed in a colander under cold running water and drained
4 tomatoes washed and sliced in half
2 red or yellow peppers, washed, de-seeded and sliced
2 medium courgettes, sliced
2tbsp finely chopped fresh parsley
1tsp arrowroot (optional)
3 carrots washed and chopped into small pieces (optional)
1 head of broccoli chopped into small pieces (optional
4 sweet potatoes, steamed for 15 mins until soft, then mashed.
Method:
Heat a little water and the olive oil in a large saucepan. Add the garlic, onion celery and then simmer for approx 3 mins.
Add the squash and heat for a further 3 mins, stirring. At this point you can also add in the optional vegetables (carrots & broccoli) if you have chosen to use them.
Pour in the stock and bring to a boil over a medium heat.
Simmer gently for ten mins, stirring occasionally.
Add the kidney beans, peppers, tomatoes, and courgettes.
Simmer for a further 5 mins until the squash is just tender. Stir in the parsley. Add a little arrowroot to thicken, (though this is optional, you may not need it).
Transfer into baking dish/pan, add the sweet potato mash as a topping and bake for 15 mins at 200�c / 400of / gas 6. Just enough to set.
Return to more weight loss recipes
© COPYRIGHT McKEITH RESEARCH LTD 2011
