Vegetable stew with rice

Spicy vegetable stew with coconut

  • Rating: 4 out of 5.15 ratings
    Rate
    loading...
Magazine subscription – 5 issues for £5
  • 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
Advertisement

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.

RECIPE TIPS
SIGN UP TO OUR HEALTHY DIET PLAN

This recipe is part of our free Healthy Diet Plan. Sign up today and we’ll send you seven days of triple-tested, nutritionally optimised recipes, plus expert tips to help you look and feel your very best!

Goes well with

  • Comments, questions and tips

    Rate this recipe

    What is your star rating out of 5?

    Choose the type of message you'd like to post

    Choose the type of message you'd like to post

    Overall rating

    Rating: 4 out of 5.15 ratings
Advertisement
Advertisement
  • Cocktails with glass straws

    New! Good Food DealEnjoy a family photography shoot for just £25!

    Get offer
Advertisement

Sponsored content