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Vegetable stew with rice

Spicy vegetable stew with coconut

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A star rating of 4.3 out of 5.17 ratingsRate
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

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.

  • Gluten-free
  • Vegetarian
Nutrition: per serving
HighlightNutrientUnit
kcal603
low infat11g
saturates5g
carbs97g
sugars28g
fibre21g
protein19g
salt0.3g
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Ingredients

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 bouillon, 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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Goes well with

Recipe from Good Food magazine, January 2019

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A star rating of 4.3 out of 5.17 ratings
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