Hearty stews are autumn staples at my house and this recipe was created one evening when I really needed a warming dinner. One thing I love about stews is that they are so versatile, you can use almost any vegetables and end up with magic. Therefore you mustn’t get scared away from this recipe if you don’t have exactly the veggies I use but get creative and make your own version. One thing which I think is really important for a good stew though is adding sufficient spice, it can make or break your concoction.
This stew has some heat from chilli and turmeric as well as lots of good plant protein from the green beans and lentils. Beans and rice make complete protein and therefore I like serving this stew with brown rice but it’s just as good on its own or paired with a slice of bread!
The mix of spices chosen should help you keep nasty flus and colds away as autumn and winter moves in. Chilli, turmeric and garlic all have immune boosting properties so make sure you invest in these and add them to stews, like this one, and soups. I value a stocked spice cabinet, a simple dish can really come to live with the right amount of spice and we are suckers for heat in this household – lots of chilli! In this recipe I use mainly dried spices but fresh are even better and I always make sure to use fresh garlic.
The ingredient list of this recipe might seem long but I think most of the items are staples in a veggie kitchen and as mentioned before; if somethings missing – just replace it. Root veggies take a bit longer to cook than other more tender veggies, make sure to always put those in first. One thing I rarely use when cooking is green beans but they are actually perfect for stews, I hope you’ll think so too!
Feeds roughly 6-8 people.
Requires a large pot.
Active cooking time 35 min, total cooking time 45 min.
1 ½ cup brown rice + 3 cups water
Olive oil for sauteing onion and prepare rice
4 garlic cloves
2-3 tsp GF and vegan vegetable stock
Pinch of chilli flakes, 3 shakes of cayenne pepper, 1 tsp ground turmeric, ½-1 tsp ground ginger, ½-1 tsp cumin, ½ tsp dried garlic
Salt and pepper to taste
2 large carrots
1 ½ bell pepper (use different colours if possible)
300 g fine green beans
3 celery sticks
3 kale leaves (1 ½ cup packed destemmed)
1 cup red lentils
3 cups water + a generous splash
1 can/packet chopped tomatoes
Rinse rice and place, along with a tablespoon of olive oil, in pot over medium heat.
Stir for a couple of minutes coating the rice whilst it heats up.
Add 3 cups water, cover with lid, bring to boil and then turn heat down to a simmer until all the water has been absorbed.
Chop onion and garlic and place in large pot over low heat with a splash of olive oil.
Whilst sauteing onion (3-5 min) chop carrots and pepper (see size/shape pictured below).
Add a splash of water along with all the spices to the pan, mix and then add carrots and pepper, cover with lid and leave for 3-5 min.
Meanwhile remove ends of beans and halve, rinse lentils, chop celery.
Add all the above along with 3 cups water and cover with lid, bring to a boil, then turn heat down to a simmer for 15 min.
Meanwhile destem kale and rip into pieces, roughly 1”x1”.
When 15 min has passed add chopped tomatoes and kale, mix and leave for another 5 min simmering.
Serve stew over rice.