Vegetable stew with rice

Spicy vegetable stew with coconut

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(15 ratings)

Prep: 10 mins Cook: 40 mins


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.

Nutrition and extra info

  • Gluten-free
  • Vegetarian

Nutrition: per serving

  • kcal603
  • fat11g
  • saturates5g
  • carbs97g
  • sugars28g
  • fibre21g
  • protein19g
  • salt0.3g
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  • 1 tbsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 2 large onions, thinly sliced
  • 1 tbsp finely chopped ginger



    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 3 garlic cloves, chopped
  • 1 large red chilli, deseeded and thinly sliced
  • 1 tbsp thyme leaves
  • 1 tsp cinnamon



    A fragrant spice which comes from the inner bark of a tropical tree. When dried, it curls into…

  • 1 tsp smoked paprika
  • 2 tsp ground coriander
  • 2 tsp cumin seeds
  • 2 x 400g cans chopped tomatoes
  • 800ml vegetable bouillon made with 4 tsp vegetable bouillon powder
  • 2 green peppers, seeded and cubed
  • 1 sweet potato, seeded and cubed
    Sweet potatoes

    Sweet potato

    sweet po-tate-toe

    Sweet potatoes have a creamy texture and a sweet-spicy flavour that makes them ideal for savoury…

  • 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


  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.

  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.

  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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Comments, questions and tips

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16th Jun, 2020
Prep for this recipe took me about an hour - I know I'm slow but I don't believe anyone could prepare all those vegetables in 10 minutes! And there's no way you could cook it in 40 minutes either - even the times given above add up to 49 minutes and that's without allowing time for heating the oil. But actually it took about an extra 20 minutes before the sweet potato was cooked. It makes a lot of stew - enough for 7 or 8 people. If I made it again I'd leave out the plantain which I didn't like, halve some of the ingredients and probably triple the spices. Otherwise, though, it was good.
26th Jan, 2019
Nice recipe. Quantity made 7 portions, hence not much cooking to be done for the following days.
15th Jan, 2019
It was a really tasty recipe. It really tastes like a very healthy version of a curry. It's not as spicy and obviously not as oily as a real curry, but I'd now make it again as my 'guilt-free' curry. Makes loads so might freeze some. I got my plantains in a Caribbean shop
Sheron Lindley's picture
Sheron Lindley
13th Jan, 2019
I loved this stew, and I'm not a "real" vegetarian. The coconut yogurt made it. There's a lot - very generous helpings. I'm a bit surprised at how high it is in calories. Still trying to figure out where they come from!
14th Jan, 2019
I totally agree Sharon! As the recipe serves 4 that would be a total of 2400 cals. I’ve had a very quick look at the calories and there can’t be more than, say, 1400 in the whole recipe. I think someone at GF can’t add up!
15th Jan, 2019
Maybe it's the rice that makes up the cals?
11th Jan, 2019
Well... I guess the good thing is that there is a lot of it and it's healthy. Unfortunately it's neither tasty nor spicy. I doubled the dried spices but it was still rather bland. I could eat it, husband hated it.
7th Jan, 2019
It makes a lot and fed us for two days plus lunch. It was really tasty and improved with heating up again, as it became less runny. Had to leave out the plantains as they are difficult to get hold of, could have done with a suggestion of what to replace them with, but we just used more (white fleshed) sweet potatos.
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