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Broccoli, carrots, onions and stew with bulgur wheat in a white bowl.
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Spicy Vegetable Stew

Craving a delicious vegetarian dish that can satisfy a crowd? This Spicy Vegetable Stew is your perfect match! Pair it with freshly baked bread, bulgur wheat, or rice for a comforting and satisfying dinner.
Prep Time7 minutes
Cook Time25 minutes
Total Time32 minutes
Course: Dinner
Cuisine: African
Diet: Vegan, Vegetarian
Servings: 5 people
Calories: 558kcal
Author: Jen Sim

Equipment

  • Pot

Ingredients

  • 4 carrots (chopped)
  • ½ broccoli
  • 1 cup of kale (washed)
  • 1 red bell pepper (chopped)
  • ½ onion (chopped)
  • 2 garlic cloves (crushed)
  • 2 canned tomatoes
  • ½ scotch bonnet (optional)
  • 1 cup of vegetable stock
  • 1-2 tablespoon of tomato puree
  • Salt to taste
  • Pepper to taste
  • ¼-1/2 teaspoon of ground coriander
  • A pinch of mixed herbs
  • A splash of vegetable oil

Instructions

  • Add canned tomatoes and scotch bonnet to a blender and blend until smooth.
  • Heat a splash of oil in a saucepan, add onions and fry for a few minutes. Pour in the blended tomato mixture and cook for 5-7 minutes on low/medium heat. 
  • Pour in vegetable stock and add tomato puree. Season with salt to taste, pepper to taste, ground coriander, mixed herbs and bring to a boil. Leave the stew to cook on a low/medium heat for another 8-10 minutes and adjust the seasoning if necessary.
  • Meanwhile, add bulgur wheat, a pinch of salt and 2 cups of water to a saucepan. Bring to a boil and cook on low heat for 10-15 minutes (or follow the instructions on the packaging). 
  • Add carrots, broccoli, kale and red bell peppers to the stew and leave to cook on a low heat for 5-7 minutes or until the vegetables are cooked. Leave to cool and serve.

Notes

  • Add-ins: This stew is perfect for both vegetarians and non-vegetarians. For extra bulk and a meat-like texture, toss in some eggplant or mushrooms.
  • Vegetables: Be careful not to overcook the vegetables to avoid losing essential nutrients and flavor. They should remain crunchy. If they start falling apart, they've likely been overcooked.
  • Seasoning: You can add your favorite spices to achieve your preferred flavor.

Nutrition

Serving: 276g | Calories: 558kcal | Carbohydrates: 14.15g | Protein: 2.77g | Fat: 57.9g | Saturated Fat: 46.643g | Polyunsaturated Fat: 1.257g | Monounsaturated Fat: 6.671g | Sodium: 170mg | Potassium: 526mg | Fiber: 3.6g | Sugar: 9g | Vitamin A: 10197IU | Vitamin C: 87.8mg | Calcium: 72mg | Iron: 1.24mg