Butternut & coconut stew with coriander
Tara Wigley's winter stew is rich, thick, comforting and vegan. Serve with rice or naan with some coconut (or plain) yogurt on the side.
- Serves4 (or 2 plus leftovers)
- CourseMain meal
- Prepare15 mins
- Cook1 hr
- Total time1 hr 15 mins
- Pluschilling and optional freezing
Ingredients
- 5 tbsp coconut (or sunflower) oil
- 2 large onions, finely chopped
- 4 clove/s garlic, crushed
- 2 x 25g packs coriander, all stems finely chopped, leaves from 1-2 packs, to taste, roughly chopped
- 1 tbsp mild or medium curry powder, to taste
- 1 tsp ground turmeric
- 1 tsp paprika
- 1½ tsp ground coriander
- ½ tsp chilli flakes (optional)
- 350ml vegetable stock
- 1 butternut squash, peeled and cut into 4cm chunks
- 3 limes, juice
- 25g dark brown soft sugar
- 400ml can Essential Coconut Milk
- 1 tsp salt
- Natural coconut yogurt alternative, to serve
- Plain rice, flatbread or naan, to serve
Method
Put the oil into a large saucepan and place over a medium heat. Add the onions and cook for about 12 minutes, stirring often, until the onions soften but do not take on any colour.
Add the garlic, coriander stems and spices and a splash of stock, to stop anything from catching, and cook for 2 minutes more, stirring frequently.
Add the squash, pour over the remaining stock, stir to combine and cook for about 25 minutes, covered, stirring occasionally. Stir in the lime juice, brown sugar, coconut milk and salt and cook for 20 minutes more, stirring occasionally to prevent things sticking to the base of the pan, until the squash is cooked through and starting to break down but has not totally collapsed. It should be something between a stew and a soup.
Spoon into wide, shallow bowls (or plates with a decent lip) and serve, with as many coriander leaves as you wish (see tip) sprinkled on top and rice or bread and yogurt alongside.
Cook’s tip
Simmer this stew until the squash is tender, then set aside 2 portions, cool, move to a freezer container and freeze for up to 1 month. Defrost in the fridge and reheat until piping hot, then finish with coriander leaves.
The coriander stems are really flavourful. If not using, save the leaves from the second pack, then put them into a food box or bag and seal. Store in the fridge for up to 1 week.
Nutritional
Typical values per (stew only) when made using specific products in recipe
Energy | 1,933kJ/ 464kcals |
|---|---|
Fat | 26g |
Saturated Fat | 16g |
Carbohydrates | 43g |
Sugars | 32g |
Fibre | 15g |
Protein | 6.8g |
Salt | 1.8g |