Spicy vegetable stew with coconut
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