Hearty Fall Stew with Ground Pumpkin Seeds
Pamela Durkin
In Africa, ground seeds have long been added to soups and stews. The practice is a wise one—the seeds not only give these dishes extra body, but also provide a healthy alternative to heavier toppings such as cheese.
1 Tbsp (15 mL) extra-virgin olive oil
4 tofu sausages, chopped
1 medium onion, chopped
2 or 3 small garlic cloves, peeled and chopped
1 leek, well scrubbed and diced (white and very light green part only)
2 - 19 oz (540 mL) cans low-sodium chopped tomatoes
3 Tbsp (45 mL) low-sodium tomato purée
1 tsp (5 mL) dried oregano
1 tsp (5 mL) dried basil
1 1/4 cups (310 mL) low-sodium chicken stock or vegetable broth
1 large yam, peeled and chopped
1 1/2 cups (350 mL) canned borlotti beans, drained and rinsed well
Salt and pepper, to taste
1 1/2 cups (350 mL) shredded kale
1/4 cup (60 mL) ground pumpkin seeds, shelled
Heat oil in large skillet over medium heat and add sausage. Cook sausage until lightly browned and slightly crispy. Remove and set aside. Add onion, garlic, and leek to skillet and reduce heat. Stir-fry until onions are softened, about 5 minutes.
Stir in tomatoes, purée, herbs, and stock and bring to a boil. Add yam and beans—season with salt and pepper to taste. Reduce heat again, cover pot, and simmer until yams are almost tender, about 20 minutes. Stir in kale and sausage and cook for another 10 minutes, stirring occasionally. When yams and kale are both nice and soft, ladle stew into bowls. Top each with ground pumpkin seeds and serve immediately.
Serves 5.
Each serving contains: 330 calories; 22 g protein; 12 g total fat (3 g sat. fat, 0 g trans fat); 36 g total carbohydrates (7 g sugars, 10 g fibre); 419 mg sodium
source: "Pumpkin Seeds", alive #372, October 2013
