Instructions: Preheat the oven to 180C/350F/gas 5.

Peel and wash all the vegetables and cut them into an even sized chunky dice. Heat a saute pan with a little sunflower oil and as soon as the oil is hot, start to fry the onions until golden brown. Add the carrots, garlic, spices, potatoes, squash and courgettes and continue to cook for 3-4 minutes.

After this time add the stock, tomato puree, sultanas and chilli sauce to your desired strength. Bring to a simmer and then either transfer to an oven dish and bake or put the pan in the oven. Leave to cook very slowly for 40-45 minutes.

When the stew is cooked and well-flavoured, check the seasoning and then serve with accompanying side dish of rice or pasta and some fromage frais with chopped pumpkin seeds and parsley over the top. Serve with wholewheat cooked pasta.

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