Spicy African-style vegetable stew

Cooking Vegetarian Spicy African-style vegetable stew

A budget-friendly spicy vegetarian dinner which incorporates over 5 serves of vegetables.

Lables: Diabetes friendly Heart friendly Low cholesterol Low fat Low kilojoule Low sodium Egg free Fish free Shellfish free Soy free
  1. Quarter eggplant lengthways. Cut in half crossways.
  2. Heat oil in a large saucepan over medium-high heat. Add onion, minicaps, carrot and eggplant. Cook, stirring, for 10 minutes or until vegetables soften. Add spice mix. Cook, stirring, for 1 minute or until fragrant.
  3. Add tomato puree and 1 cup water. Season with salt and pepper. Bring to the boil. Reduce heat to medium. Simmer for 10 minutes. Add zucchini. Stir to combine. Simmer for a further 10 minutes or until vegetables are tender and sauce thickens. Stir in coriander.
  4. Sprinkle with chilli, extra coriander and almonds. Serve with yoghurt and couscous.

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3 large baby eggplant, trimmed
1 tbsp extra virgin olive oil
1 brown onion, halved, cut into wedges
175g packet vine sweet minicaps, halved, seeded
1 carrot, halved, thickly sliced
1 tbsp African grill spice mix
410g can tomato puree
2 zucchini, halved, sliced
1/4 cup fresh coriander leaves, chopped plus extra leaves to serve
1 long red chilli, seeded, thinly sliced
2 tbsp flaked almonds, toasted
1/3 cup plain Greek-style yoghurt
Couscous, to serve

Adv

Autors
Preparation time
15
Cooking time
35
Difficulty
Medium
Serves
4 people
Method
Baking
Category
Vegetarian
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