Vegan African Stew with Fillet Pieces & Rice
A delicious African inspired stew recipe full of texture and flavour for a comforting and filling feed. With a rich peanut and tomato sauce, this vegan African peanut stew goes perfectly with a fragrant ginger rice with a touch of chilli. Try this tasty vegan recipe for yourself to awaken your taste buds.
- 1:00 TIME
- 10 portions
-
medium
Method
Submitted by Anna Roig on Wed, 07/01/2020 - 21:20
INGREDIENTS
900g GARDEN GOURMET® Vegan Fillet Pieces
2x 400g tins black-eyed peas, drained and rinsed
2x 400g tins of chopped tomatoes
500g sweet potatoes, peeled and diced
500g spinach, chopped
200g peanut butter
110g tomato purée
60g fresh coriander, roughly chopped
30g vegetable oil
25g fresh lemon juice
5 spring onions, finely chopped
2½ fresh red chilli, deseeded and finely sliced
1½ fresh red Scotch bonnet chillies, deseeded and kept whole (optional)
1 litre reduced salt vegetable stock
FOR THE PASTE:
1.25kg onions, peeled and roughly chopped
75g fresh ginger, peeled and roughly chopped
30g garlic, roughly chopped
5 tsp ground coriander
5 tsp ground cumin
2½ tsp ground turmeric
2½ tsp paprika
2½ tsp ground fenugreek
1 fresh red Scotch bonnet chilli (to taste), deseeded and roughly chopped
- Place all the paste ingredients in a food processor and blitz into a coarse paste.
- Heat the vegetable oil in a large, heavy based saucepan. Add the paste and GARDEN GOURMET® Vegan Fillet Pieces and sauté over a medium-low heat for 10 minutes, stirring occasionally making sure the paste doesn’t burn.
- Then add the black-eyed peas, Scotch bonnet chilli and tomato purée and mix. Pour in the tomato sauce, vegetable stock and the peanut butter and stir in well. Cover the pan with a lid and bring to the boil, then reduce the heat and simmer for 20 minutes, stirring occasionally. After 20 minutes add the sweet potatoes and lid and continue cooking for a further 15 minutes. Add some water to let the consistency down if needed.
- Remove from the heat and stir in the spinach, leaving it to wilt in the pan for 5 minutes. To finish, add the lemon juice, coriander, spring onions and sliced chillies.
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Chef's Tip
Try serving this African vegan stew with a bowl of ginger brown rice for the perfect accompaniment.
PORTION INFORMATION
Energy | Fat | Saturates | Sugars | Salt |
|---|---|---|---|---|
2039 kJ 488 kcal | 19.3 g | 3.7 g | 20.1 g | 1.77 g |
| 24%* | 28%* | 19%* | 22%* | 29%* |
*Reference Intake of an average adult (8400 kJ/2000 kcal).
The recipe nutrition information is approximate and based on the ingredients listed. Please consider if any ingredients are changed or substituted then the nutrition will change.
NUTRITION VALUES
| Typical Nutrition Values | Per 100g | Per serve | Adult RI | % RI* |
|---|---|---|---|---|
| Energy kJ | 383 | 2039 | ||
| Energy kcal | 92 | 488 | 2000 | 24% |
| Fat g | 3.6 | 19.3 | 70 | 28% |
| of which saturates g | 0.7 | 3.7 | 20 | 19% |
| Carbohydrate g | 7.5 | 39.7 | 260 | 15% |
| of which sugars g | 3.8 | 20.1 | 90 | 22% |
| Fibre g | 3.2 | 16.7 | - | - |
| Protein g | 5.7 | 30.4 | 50 | 61% |
| Sodium g | 0.13 | 0.71 | 2.4 | 29% |
| Salt g | 0.33 | 1.77 | 6 | 29% |
*Reference Intake of an average adult (8400 kJ/2000 kcal).
The recipe nutrition information is approximate and based on the ingredients listed. Please consider if any ingredients are changed or substituted then the nutrition will change.
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