Plant-Based
Smoky pumpkin stew with bulgur - Sweet capsicum, pumpkin and zucchini stew spiced with smoked paprika. Served on a bed of fluffy bulgur wheat and sprinkled with toasted pepitas.
1. Place bulgur in a saucepan with plenty of water. Bring to the boil, simmer for 15-20 minutes, or until tender but still firm. Drain and rinse.
2. Peel and slice onion. Slice capsicum, trim and halve beans. Dice zucchini into 3cm cubes.
3. Heat a large saucepan over medium heat with 3 tbsp olive oil. Add onion, 1 tsp ground coriander, 2 tsp smoked paprika, 2 tsp dried oregano and 1 tsp ground paprika. Cook for 2-3 minutes, or until fragrant.
4. Add capsicum, beans, zucchini and pumpkin to saucepan. Stir through stock concentrate and cover with 3 cups water. Cover and simmer for 15 minutes, or until pumpkin is tender. Season to taste with salt and pepper.
5. Place pepitas in a frypan over medium heat and toast until golden.
6. Chop coriander, stir through stew with lemon zest and half the juice (wedge remaining). Serve pumpkin stew over a bed of bulgur. Scatter over pepitas and crumbled feta.
Gluten free option - replace with brown rice. Place rice in a saucepan, cover with plenty of water. Bring to the boil. Simmer, covered, for 20 minutes, or until rice is tender but still firm.
2. Peel and slice onion. Slice capsicum, trim and halve beans. Dice zucchini into 3cm cubes.
3. Heat a large saucepan over medium heat with 3 tbsp olive oil. Add onion, 1 tsp ground coriander, 2 tsp smoked paprika, 2 tsp dried oregano and 1 tsp ground paprika. Cook for 2-3 minutes, or until fragrant.
4. Add capsicum, beans, zucchini and pumpkin to saucepan. Stir through stock concentrate and cover with 3 cups water. Cover and simmer for 15 minutes, or until pumpkin is tender. Season to taste with salt and pepper.
5. Place pepitas in a frypan over medium heat and toast until golden.
6. Chop coriander, stir through stew with lemon zest and half the juice (wedge remaining). Serve pumpkin stew over a bed of bulgur. Scatter over pepitas and crumbled feta.
Gluten free option - replace with brown rice. Place rice in a saucepan, cover with plenty of water. Bring to the boil. Simmer, covered, for 20 minutes, or until rice is tender but still firm.
bulgur 250g
brown onion 1
red capsicum 1
green beans 1/2 punnet
zucchini 1
ground coriander 1 tsp
smoked paprika 2 tsp
dried oregano 2 tsp
ground paprika 1 tsp
diced pumpkin 500g*
vegetable stock concentrate 1/2 jar
pepitas 40g
coriander 1/3 bunch
lemon 1
feta cheese 1/2 block
brown onion 1
red capsicum 1
green beans 1/2 punnet
zucchini 1
ground coriander 1 tsp
smoked paprika 2 tsp
dried oregano 2 tsp
ground paprika 1 tsp
diced pumpkin 500g*
vegetable stock concentrate 1/2 jar
pepitas 40g
coriander 1/3 bunch
lemon 1
feta cheese 1/2 block
