Ingredients

1 tbsp olive oil

1 large red onion, chopped

4 garlic cloves, sliced

1 tbsp shredded fresh ginger

500g butternut pumpkin, peeled, deseeded and cubed

1 tsp each ground cinnamon, cumin and coriander

6 green cardamom pods, split open and seeds lightly crushed

3 bay leaves

2 cans (400g each) no-salt-added chopped tomatoes

3 large carrots, thickly sliced

300ml salt-reduced chicken or vegetable stock

⅓ cup (55g)

1/4 cup (30g) sweetened dried cranberries

1 large red capsicum, chopped

1 can (about 400g) chickpeas, drained and rinsed

⅓ cup (30g) toasted flaked almonds

1/4 cup (15g) chopped fresh parsley

Preparation

1. Heat the oil in a very large pan, add the onion and sauté over a high heat for 2–3 minutes or until beginning to soften and colour. Add the garlic and ginger and cook for a few more seconds, then add the pumpkin and sauté for about 1 minute.

2. Turn down the heat to medium. Add the spices, bay leaves, tomatoes and carrots. Pour in the stock and bring to the boil. Stir in the raisins and cranberries, then cover and simmer for 10 minutes.

3. Stir the okra and red capsicum into the stew. Cover again and leave to simmer for 5 minutes. Add the chickpeas and stir. Simmer, covered, for a further 5–10 minutes or until all the vegetables are tender, but still retain their shape.

4. Pile the vegetable stew onto a platter (on top of hot couscous, if you like) and scatter over the toasted almonds and chopped parsley.