Gumbo with vegetables, coconut and ginger

Serves: 8 (or more as a side dish)
Time to make: 1 hr 15 mins

Ingredients
Nutrition Info.(per serve)

1 onion, chopped
2 cloves garlic, chopped
1 cup diced pumpkin or kumara (small dice)
2 cups green veg, chopped (use peas, courgetteszucchini, summer squashX, spinach – whatever you have)
2 cups cauliflower florets
2 x 400g cans chopped tomatoes
2 cups vegetable stock (or chicken stock)
2 x 400g cans chickpeagarbanzoXsgarbanzosX (or equivalent quantity of home-soaked and cooked beans)
2 teaspoons garum masala
2 teaspoons cumin
2 teaspoons coriandercilantroX
2 teaspoons yellow mustard seeds
2 teaspoons grated fresh ginger
2 teaspoons oil
approx 330ml (1 can) lite coconut cream or lite coconut-flavoured evaporated milk

Nutrition Info

Kilojoules 810kJ
Calories 194cal
Protein 12g
Total fat 5.6g
Saturated fat 2g
Carbohydrates 24.1g
Sugars 8.4g
Dietary fibre 6.2g
Sodium 720mg
Calcium 205mg
Iron 3.1mg

Instructions

1 Heat the oil in a large pan and sauté onion and garlic. Add the mustard seeds and cook until they are popping, then add the all the other spices.

2 Mix well and add the tomatoes, stock, vegetables and chickpeas and simmer until all the vegetables are tender; around 50 minutes. Stir in the coconut cream or evaporated milk and serve.

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