6 servings

1 cup each of chopped onions and sliced celery
1 med sweet red pepper, sliced
4 garlic cloves, minced
1 Tab plain flour
1 tsp gr cinnamon
1/2 tsp each of curry powder and  grd cumin
1/4 tsp each of grd cloves, tumeric  and paprika
1 sm eggplant, cubed
1/2 medium butternut – peeled, cubed
1 can (16 oz) whole tomatoes – drained & coarsely chopped
1/2 cup lo salt vegie stock
250g thawed whole  small okra, stems trimmed
1 can  (16oz) chickpeas – rinsed & drained
1/4 cup each of raisins (sultanas) and blanched whole almonds – toasted (opt)
salt and grd black pepper

1.  Coat a Dutch oven with non-stick spray. Warm over med heat until hot. Add first 4 ingredients, saute 5 mins or until tender.

2.  Stir in flour & spices. Stir over med-low heat for 2 mins. Stir in eggplant, butternut, toms & stock. Bring to boil over high heat. Reduce to low, cover and simmer 10 mins.

3.  Stir in okra, chickpeas, raisins & almonds (if using). Simmer 10-15 mins, until okra is tender.
Season to taste. Serve in shallow bowls.


serves 4

750g russet potatoes – peeled & cut into 1″ pieces
500g parsnips – peeled & sliced into 1/4″ rounds
2 apples – peeled & cut into 1/2″ pieces
2 cups low-fat low-salt chicken stock
2 garlic cloves, peeled
1 tsp dried thyme
1/4 tsp salt

Put all in a large pot, cover and bring to a boil over high heat. Reduce to med-high and cook, stirring, for 25-30 mins until potatoes are fork tender.

Drain the cooking broth into a bowl and reserve. Mash potato mixture with a masher.
Add enough of the reserved cooking broth to make a moist puree. Stir until smooth.