Veggie Stew – comfort in a bowl

This has got to be one of my favourite winter warming meals. Its delicious, full of nutrients and a great one for finishing off any veg you have in the fridge! Here’s the recipe for my favourite combination…

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Serves 4 (or serves 2, with 2 helpings of left overs)

Cook and prep time total – 1 hour

  • 1 aubergine
  • 1/2 butternut squash, peeled and deseeded
  • 1 1/2 courgettes
  • 1 large red pepper, deseeded
  • 1 tbsp of coconut oil
  • 1 large onion
  • 1/2 small red chilli (or less if its a really hot one)
  • 4 garlic cloves
  • 1 tsp of turmeric powder
  • 1 tsp of chilli powder
  • 1 tsp of paprika powder
  • 1 tsp of coriander powder
  • 1 tbsp of tomato puree
  • 2 400g tins of chopped tomatoes
  • Juice of 1/2 a lemon
  • 1 handful of coriander
  • 1 handful of parsley
  • 1 cup/mug full of brown rice
  • Natural yogurt (as much as you want)

Preheat the oven to 180c

Pop a large roasting tray into the oven with 1/2 tbsp of coconut oil.

Chop the aubergine, butternut squash, courgette and red pepper into 2cm rough cubes. Add them to the roasting tray and toss around in the coconut oil to coat. Bung it all in the oven to roast for 45-50minutes. Give it all a turn around every so often.

Meanwhile, chop the onion up small and roughly. Finely chop the garlic cloves and chilli.

Once the veg has been roasting in the oven for about 30 minutes.

Heat a large saucepan and add 1/2 tbsp of coconut oil once it is hot. Turn the heat down to a fairly low heat and add the onion, garlic and chilli. Stir well and let it sweat down and soften. Should take about 5 minutes.

Meanwhile, measure out your brown rice and water. Fill your cup/mug with rice and chuck that into a saucepan. Then using the same cup fill it to the top with water and add that to the rice, twice. So as a rule, 1 cup of rice = 2 cups of water. Always double the water to rice. So far a fool proof ratio for perfectly steamed rice.

Put the pan of rice and water on to boil with a lid on. Once it has started to boil, turn the heat down low and don’t touch it. Thats right, no stirring and no lifting the lid! Hard to resist I know!

Once the onions have softened and browned slightly, add all the spice powders. Chuck in whatever else you want too to make it extra tasty! Let the spices cook out for a minute, then add in the chopped tomatoes and tomato puree.  Give it a good stir, taste, season and let bubble away.

Turn the oven off after the veg has been in there for 45/50minutes but leave it in the oven, should be nice and soft and have a good colour.

Chop your parsley and coriander, reserving a little bit to sprinkle on at the end.

Grab your roasted veg and add it into the tomato sauce, then add in your chopped herbs and lemon juice.

By this time your rice should be perfectly steamed, so you can now peak and take the lid off. If there is a small amount of water at the bottom, it will continue to steam out when you take the lid off.

Serve up a spoonful of fluffy rice with a big serving off your hearty veg stew, plus a dollop of natural yogurt and some chopped herbs sprinkled on the top. Enjoy.

ALL INGREDIENTS TO BE ORGANIC AND LOCAL WHERE POSSIBLE. 
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