Vegetable stew with rice

Spicy vegetable stew with coconut

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(6 ratings)

Prep: 10 mins Cook: 40 mins

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.

Nutrition and extra info

  • Gluten-free
  • Vegetarian

Nutrition: per serving

  • kcal603
  • fat11g
  • saturates5g
  • carbs97g
  • sugars28g
  • fibre21g
  • protein19g
  • salt0.3g
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Ingredients

  • 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
    Ginger

    Ginger

    jin-jer

    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
    Cinnamon

    Cinnamon

    sin-ah-mun

    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 unsweetened coconut yogurt (we used Coconut Collaborative)

Method

  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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A.Traczyk
15th Jan, 2019
5.05
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
4.05
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!
lizzieann47
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!
A.Traczyk
15th Jan, 2019
5.05
Maybe it's the rice that makes up the cals?
warvik
11th Jan, 2019
2.05
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.
Spikes123
7th Jan, 2019
4.05
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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