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
Coconut vegetable stew with rice
- 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
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