Bean and Pumpkin Stew

Ingredients (serves 4) - 3.5 points per serve

• 250g butternut pumpkin, deseeded, peeled, cut into 2cm pieces
• olive oil cooking spray
• 1 red onion, halved, thinly sliced
• 1 garlic clove, crushed
• 1 teaspoon Middle Eastern spice blend
• 2 tablespoons tomato paste
• 400g can diced tomatoes
• 1 zucchini, diced
• 1 red capsicum, cut into 2cm pieces
• 150g button mushrooms, thickly sliced
• 400g can cannellini beans, rinsed, drained
• 1/2 cup basil leaves, shredded
• 1/2 cup grated low-fat cheddar cheese
• 8 slices French bread stick, toasted
  

Method

• Wash pumpkin and place, with water clinging, on a microwave-safe plate. Cover and microwave for 3 minutes or until almost tender. Drain.

• Meanwhile, spray a saucepan with oil. Heat over medium heat until hot. Add onion. Cook, stirring often, for 3 minutes or until soft. Add garlic and spice blend. Cook, stirring, for 2 minutes or until aromatic.

• Add tomato paste, tomatoes, zucchini, capsicum and mushrooms. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 15 minutes or until thickened.

• Add beans and pumpkin. Cook for a further 10 minutes or until pumpkin is tender. Stir in basil and season with salt and pepper.

• Preheat grill on medium-high heat. Spoon bean mixture into four 2-cup capacity, heatproof bowls. Sprinkle with cheese. Grill for 2 to 3 minutes or until cheese melted. Serve with toasted bread.