Chunky Vegetable Coconut Stew with Rice

Chunky Vegetable Coconut Stew with Rice

Chunky vegetable coconut stew with rice

Coconut is definitely my obsession this week. I’ve found a way to incorporate it into many of the dishes I made this week. I have cooked lots of curries with coconuts, flapjacks (recipe coming soon) and granola.

Even though coconut is high in saturated fat, I still believe it is okay to incorporate into your diet in moderate amounts. After all, it is packed with fiber and B-vitamins. It is also rich in vitamins C and E and minerals including iron, selenium, calcium, magnesium, and phosphorus.


If you’re worried about getting enough iron and calcium while eating a vegan diet, adding coconut milk to your recipes can help to increase your intake.

I mentioned in a previous post that I no longer use coconut milk from a tin. I now use Alpro’s Coconut Cuisine coconut cream. It has 30% less fat than standard coconut milk and there is really no taste difference. A little goes a very very long way too!

I usually buy mine from Tesco, but I’m pretty sure you can find it most supermarkets.

This recipe is super simple and very family friendly because it requires little to no spice. It is a great way to get lots of vegetables in at once. And by incorporating different colored vegetables, you’ll be getting a variety of phytonutrients

Let’s cook!

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Chunky Vegetable Coconut Stew with Rice


  • Author: somiigbene
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Total Time: 30 minutes
  • Yield: Serves 2 1x

Description

Coconut vegetable stew with rice


Scale

Ingredients

  • 120g basmati rice
  • 200g white mushrooms, halved
  • 1 red sweet pepper, cut into chunks
  • 1 green sweet pepper, cut into chunks
  • 1 yellow sweet pepper, cut into chunks
  • 100g passata
  • 2 small shallots, roughly chopped
  • 2 medium garlic cloves
  • 1/2 vegetable stock cube
  • 60ml Alpro coconut cuisine
  • Handful chopped coriander to garnish
  • 1 teaspoon toasted sesame seeds

Instructions

Put the shallots, garlic and passata with a splash of water into a food processor. Blitz until smooth then transfer into a medium saucepan.

Add around 200ml of water to the saucepan and the vegetable stock cube and stir thoroughly. Bring the mixture to the boil then turn it down to a simmer and cook for around 20 minutes.

In the mean time, cook the rice according to the packet instructions.

Once the tomato sauce has reduced, add the chopped sweet peppers and mushrooms. Cook on a simmer for around 5 minutes or until the mushrooms are softened but firm, not mushy. Add the coconut milk to the pan and cook for 1-2 minutes then take it off the heat.

To serve, spoon some rice into a bowl with a generous helping of the vegetable stew. Sprinkle some sesame seeds over and some chopped coriander.


  • Category: Lunch/Dinner

Keywords: Vegetables, Coconut, Rice

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6 Comments

  1. 1st September 2017 / 7:35 PM

    What is passata? And, what is coconut cuisine? Do these items have a US equivalent?
    Thank you

      • 2nd September 2017 / 12:29 AM

        Oh, okay! For those in the US, that’s tomato paste and full fat coconut milk.

        • 2nd September 2017 / 8:27 PM

          That works perfectly 🙂

  2. ity
    1st September 2017 / 9:47 PM

    In Nigeria can I use regular tomatoes. Or the cherry tomatoes sold in shoprite . How do u cook dried mushroom . I use to see some weird looking big ones at the mall

    • 2nd September 2017 / 8:26 PM

      Yes you can definitely use regular tomatoes. With dried mushrooms, just soak them in warm water for about 10-20 minutes to rehydrate them and then add them into whatever you’re cooking.

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