Vegan African Stew with Fillet Pieces & Rice
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Brand
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.
- 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
- 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
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1Place all the paste ingredients in a food processor and blitz into a coarse paste.
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2Heat 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.
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3Then 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.
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4Remove 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.
Try serving this African vegan stew with a bowl of ginger brown rice for the perfect accompaniment.
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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.
| 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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