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Spiced sweet potato and chickpea casserole



serves 4


preparation time:

30 minutes


cooking time:
1½ hours


ingredients

1 tbsp The Co-operative olive oil
1 onion, finely chopped
2 celery sticks, sliced
1 green pepper, deseeded and sliced
150g (5½oz) pack The Co-operative baby button mushrooms, washed and trimmed
400g (14oz) sweet potato, peeled and cut into bite-sized chunks
2 carrots, peeled and cut into small chunks
2 garlic cloves, chopped
1 tbsp plain flour
2 tbsp medium curry powder
125ml (4fl oz) dry white wine
600ml (1 pint) vegetable stock
400g (14oz) The Co-operative chopped tomatoes
400g (14oz) The Co-operative chickpeas in water, drained and rinsed


for the dumplings

100g (3½oz) self-raising flour
50g (1¾oz) 25% less-fat shredded light vegetable suet
2 tbsp finely chopped fresh coriander

 

method

Preheat the oven to gas mark 4/180ºC/ fan 160ºC. Heat the oil in a large flame and oven-proof pan and cook the onion, celery, pepper, mushrooms, sweet potato, carrots, and garlic for 10 minutes until beginning to soften.

Add the flour and curry powder and cook for 1 minute, stirring. Stir in the wine, stock, tomatoes and chickpeas, season and bring to the boil. Bake for 1 hour.

Meanwhile make the dumplings. Mix the flour, suet, coriander and 4–5 tbsp cold water to form a firm dough. Season to taste. Shape into 8 small dumplings, and chill in the fridge.

Remove the pan from the oven. Place the dumplings on the surface and cook for a further 30 minutes until they are golden and puffed up. Serve immediately.


top fact

One serving of this low-fat recipe equals two of your five-a-day.

 

nutritional values (approx.per serving)


calories

fat

sat fat

sugars

salt

465

15.1g

4.6g

14.5g

2.0g

 

low low low low


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