Spicy vegetable stew with coconut

Our veggie one-pot is chock-full of plant foods, along with folate, fibre, vitamin C and iron.

SERVES 4 PREP 10 mins COOK 40 mins EASY V

1 tbsp rapeseed oil

2 large onions, thinly sliced

1 tbsp inely chopped ginger

3 garlic cloves, chopped

1 large red chilli, deseeded and

thinly sliced

1 tbsp thyme leaves

1 tsp cinnamon

1 tsp smoked paprika

2 tsp ground coriander

2 tsp cumin seeds

2 x 400g cans chopped tomatoes 800ml vegetable stock made with

4 tsp vegetable bouillon powder 2 green peppers, deseeded and

diced

1 sweet potato, deseeded and diced 2 plantains, peeled and sliced 160g brown basmati rice

2 x 400g cans red kidney beans handful of fresh coriander,

chopped, plus extra to serve 140g thick, unsweetened coconut

yogurt

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 stock, and stir in the peppers, sweet potato and plantain. Cover then leave to simmer for 30 mins.

2 Meanwhile, boil the rice following pack instructions. Drain the beans and stir into the stew along with the coriander. Cook gently for 10 mins until the peppers are tender.

3 Spoon the rice and stew into bowls, top each with 2 tbsp yogurt and scatter with coriander to serve.

GOOD TO KNOW folate • ibre • vit c • iron •

5 of 5-a-day

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