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As part of our bid to say ‘Bye Bye!’ to boring and bland cooking, we got some help from the Whole Food Warrior Eva Humphries! She has worked her magic and created this super delicious peanut butter veggie stew – a more-ish, nutty stew full of goodness and flavour! Read her full recipe below.
Batch cooking is perhaps one of the easiest ways to ensure a ready supply of nutritious food straight from the fridge. One small effort a week can quickly amount to a week’s worth of lunches. This veggie stew is a solid batch cook dish whilst also ticking plenty of health boxes with a variety of nutrient-dense veg and good sources of protein.
Peanut butter may sound like an odd choice to include but actually it’s a common ingredient in African cooking. It add creaminess and sweetness without overwhelming the dish, a little bit like adding sour cream would.
It’s an all-around tasty dish that’ll keep you fuelled all week long.
Ingredients for 4 (or 1 plus 3 lunches)
400g sweet potato, peeled and cubed
1 red onion, diced
2 cloves of garlic, finely chopped
1 courgette, cubed
1 red pepper, cubed
2 tins of chopped tomato
1 tin of kidney beans
100g of spinach
2 tablespoons of smooth peanut butter
1 teaspoon of cumin seeds
1 teaspoon of ground coriander
1 teaspoon of paprika
1 teaspoon of chipotle paste
sea salt and black pepper to season, Mild Chilli Munchy Seeds to sprinkle
good quality rapeseed oil to cook
Preheat the oven to 180 degrees C.
Put the cubed sweet potato on a baking tray with a drizzle of rapeseed oil, season with sea salt and black pepper and roast until you cook the rest of the dish.
Put a large saucepan on a medium heat with a tablespoon of rapeseed oil.
Add the onion and garlic, lower the heat to low, pop a lid on the pan and cook until the onion has softened, around 5 minutes.
Take the lid off, turn the heat back up to medium, season with sea salt and black pepper and add the spices (cumin, coriander, paprika, chipotle paste). Stir for a minute to combine.
Add the courgettes and pepper and cook for a further 5 minutes to soften the veg slightly.
Pour in the chopped tomato, season again with salt & pepper and cook on a low heat, without a lid, for 25 minutes. This should soften the veg and reduce the sauce.
At the end of the cooking time, stir in the peanut butter, kidney beans, roasted sweet potato and spinach and cook for a further 2 minutes.
Check that it’s seasoned to your liking and add more sea salt and black pepper if required.
Serve with a generous helping of crunchy Mild Chilli Munchy Seeds.