So in keeping with the Meat Free Monday theme we thought we would bring you some homemade recipes that you could give a try at home and this one is actually really easy. We found this recipe for a veg-packed stew on Jamie Oliver’s website; we did tweak it ever so slightly, just coz we didn’t have a particular ingredient in the pantry.
Veggie feijoada with sweet potato and butter beans
160g brown rice
200g sweet potato
2 red onions
2 cloves of garlic (we used 1 level teaspoon crushed garlic)
1 red pepper
2 small courgettes (zucchini)
200g tin of butter beans (could also use kidney beans)
1 teaspoon ground coriander
1 teaspoon smoked paprika
15g fresh coriander
4 ripe tomatoes
50g fat-free natural yoghurt
- Place the rice into a medium pot, cover with cold water, then place over medium heat. Bring to boil, and then simmer gently for 12 to 15 minutes, or until just cooked. Drain in a sieve, and then place the sieve over the warm pot again.
- Meanwhile, fill a small pot with water, place over a medium heat and bring to the boil. Peel and chop the sweet potato into chunks, then add to the pot when the water is boiling. Cook with the lid on for 5 minutes, or until tender. Drain and set aside.
- Peel the onions and cut into wedges. Separate each wedge into petals. Then peel and finely slice the garlic (if using cloves). Halve, deseed and roughly dice the pepper, then trim and halve the courgette, roughly slicing it at an angle.
- Heat 1 tablespoon of olive oil in a large pan over a medium-high heat. Add the sweet potato, onions, peppers and courgette, cooking for 8 minutes, or until softened but charred and gnarly (love this description) on the outside.
- Drain the beans, but reserve the juice. Add the beans to the hot pan and cook for 1 minute. Stir through, and then add the garlic, ground coriander, and paprika. Season well with salt and pepper and cook for 3 minutes, or until sticky and gnarly (hahaha).
- Meanwhile, finely slice the coriander, stalks and all. Roughly chop the tomatoes. Add the tomatoes to the pan with their juices, along with the coriander stalks, the reserved liquid from the beans and 275ml water. Bring to the boil, then simmer for 5 – 10 minutes, or until the veg is soft and the sauce has thickened. Add an extra splash of water to loosen if the sauce gets too thick.
- Season the veggie feijoada to taste and stir through most of the coriander leaves. Serve with the rice, dollop of yoghurt and the reserved coriander scattered on top.
It really is a hearty, super tasty vegetarian dish that the whole family absolutely loved. Hope you enjoy it too.
Recipe from www.jamieoliver.com