Spicy veg­etable stew with co­conut

BBC Good Food - - Diet Plan -

Batch cook plan­tains, sweet potato and pep­pers in a spicy bean stew, topped with cool­ing co­conut yo­gurt. Keep what’s left in the fridge for an­other evening. It’s a good source of carbs for re­plen­ish­ing glyco­gen lev­els post ex­er­cise.

SERVES 4 PREP 10 mins COOK 40 mins EASY V

1 tbsp rape­seed oil

2 large onions, thinly sliced 1 tbsp finely chopped gin­ger 3 gar­lic cloves, chopped

1 large red chilli, de­seeded and thinly sliced

1 tbsp thyme leaves

1 tsp each cin­na­mon and smoked pa­prika

2 tsp each ground co­rian­der and 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, peeled and cubed

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)

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 in a pan with a splash of of wa­ter un­til bub­bling. The rice can be re­heated in the mi­crowave.

GOOD TO KNOW low fat • fo­late • fi­bre • vit c • iron • 5 of 5-a-day • gluten free

PER SERV­ING 603 kcals • fat 11g • sat­u­rates 5g • carbs 97g • sug­ars 28g • fi­bre 21g • pro­tein 19g • salt 0.3g

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