Low FODMAP Recipe - Chard, pumpkin & sesame stew -  Gluten free recipe
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2 tbsp sunflower oil

1 tbsp chopped chives

1 tsp cumin seeds

400g pumpkin, peeled,cut into medium chunks

½ tsp crushed chili flakes

400g can chopped tomatoes

1 tbsp tahini

250g chard, leaves and stems, washed and roughly chopped

30g toasted sesame seeds

1 tbsp chopped parsley


Heat a large saucepan with a lid over a medium heat and add the oil.  

Stir in the cumin seeds until fragrant, about 1 min, then add the pumpkin, chili flakes, tomatoes and 750ml water.

Stir, cover and bring to the boil, then uncover and simmer for 15 mins.

Add the tahini to the stew, stir and taste for seasoning – you may want to add a pinch more salt.

Simmer for a further 15 mins, stirring frequently.

Finally, stir in the chard. Return to the boil and simmer, covered, stirring occasionally, for 8-10 mins or until the chard is cooked.

Serve piping hot with plenty of freshly ground black pepper. Garnish with sesame seeds and chopped parsley.

Recipe adapted from: Good Food

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