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Spicy vegetable stew with coconut

Vegetable stew with rice

Spicy vegetable stew with coconut

Name: Spicy vegetable stew with coconut
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4
Ingredients: 1 tbsp rapeseed oil; 2 large onions thinly sliced; 1 tbsp finely chopped ginger; 3 garlic cloves chopped; 1 large red chilli deseeded and thinly sliced; 1 tbsp thyme leaves; 1 tsp cinnamon; 1 tsp smoked paprika; 2 tsp ground coriander; 2 tsp cumin seeds; 2 x 400g cans chopped tomatoes; 800ml low salt vegetable stock (made using stock cubes); 2 green peppers seeded and cubed; 1 sweet potato seeded and cubed; 2 plantains peeled and sliced; 160g brown basmati rice; 2 x 400g cans red kidney beans drained; handful fresh coriander chopped, plus extra for sprinkling; 140g thick, unsweetened coconut yogurt

Sara Buenfeld

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Serves 4

Easy

Prep: 10 mins

Cook: 40 mins

A star rating of 4.3 out of 5.19 ratingsRate

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This tasty veggie dinner truly has it all – five of your 5-a-day, folate, fibre, vitamin C and iron. Serve with coconut yogurt and brown basmati rice.

High-fibre

Low fat

Vegetarian

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Ingredients

Nutrition

Units:

MetricUS

1 tbsp rapeseed oil
2 large onions

thinly sliced
1 tbsp finely chopped ginger
3 garlic cloves

chopped
1 large red chilli

deseeded and thinly sliced
1 tbsp thyme leaves
1 tsp cinnamon
1 tsp smoked paprika
2 tsp ground coriander
2 tsp cumin seeds
2 x 400g cans chopped tomatoes
800ml low salt vegetable stock (made using stock cubes)
2 green peppers

seeded and cubed
1 sweet potato

seeded and cubed
2 plantains

peeled and sliced
160g brown basmati rice
2 x 400g cans red kidney beans

drained
handful fresh coriander

chopped, plus extra for sprinkling
140g thick, unsweetened coconut yogurt

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Nutrition: per serving

kcal603
fat11g

low
saturates5g
carbs97g
sugars28g
fibre21g

high
protein19g
salt0.4g

low

Method

step 1

Heat the oil in a large non-stick pan and fry the onions for 8 mins until softened and golden. Add the ginger, garlic, chilli and thyme and cook, stirring, for 1 min. Add the spices, stir briefly over the heat, then pour in the tomatoes and the vegetable stock, and stir in the peppers, sweet potato and plantains. Cover and leave to simmer for 30 mins.
step 2

Meanwhile, boil the rice according to pack instructions. Stir the beans into the stew with the coriander and cook gently for 10 mins until the peppers are tender.
step 3

Spoon half the rice and stew into two bowls, top each with 2 tbsp yogurt and scatter with coriander, to serve. Cool the remaining stew and rice, then cover and chill to eat on another night with the remaining yogurt. To serve again, gently reheat the stew in a pan with a splash of water until bubbling. The rice can be reheated in the microwave.

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Recipe from Good Food magazine, January 2019

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A star rating of 4.3 out of 5.19 ratings

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