VEGETABLE COCONUT STEW WITH PUMPKIN AND BEANS
This Vegetable Coconut Stew With Pumpkin And Beans is a flavourful and comforting one-pot dish packed with nourishing vegetables like pumpkin, broccoli and green beans. The creamy coconut milk base is gently infused with curry powder, creating a subtly spiced and warming profile. It’s a vibrant and nutrient-rich meal ideal for lunch or dinner. This stew is made with a light consistency and velvety texture, which offers a satisfying way to include more plant-based meals in your routine. This stew comes together quickly with minimal preparation and simple ingredients. This Vegetable Coconut Stew With Pumpkin And Beans is perfect for busy evenings or when you want something soothing. This stew is also ideal for batch cooking. The recipe is gluten-free, vegan and loaded with fibre, making it suitable for most dietary preferences. Whether served as a standalone bowl or alongside a portion of brown rice or quinoa.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Southeast Asian
PREPARATION/TECHNIQUES
Stew, One-Pot Wonders, Simmer
OCCASION/HOLIDAY
Fall, Family Reunion, Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Healthy, Quick & Easy, High Fibre, Wheat / Gluten-Free, Low/No Sugar
DISH TYPE
Soup / Stew
INGREDIENTS
The following ingredients are required for the preparation of Vegetable Coconut Stew With Pumpkin And Beans:
- 60 grams | 2.12 ounces | ¼ cup chopped pumpkin
- 45 grams | 1.59 ounces | ¼ cup chopped broccoli
- 40 grams | 1.41 ounces | ¼ cup green beans
- 60 millilitres | 2.03 fluid ounces | ¼ cup coconut milk
- 60 millilitres | 2.03 fluid ounces | ¼ cup water
- 5 grams | 0.05 ounces | ½ teaspoon curry powder
FULL NUTRITIONAL INFORMATION
- Calories: 141 kilocalories
- Total Fat: 6.3 grams
- Saturated Fat: 4.6 grams
- Carbohydrates: 17.8 grams
- Fibre: 4.0 grams
- Sugar: 5.0 grams
- Protein: 4.2 grams
- Sodium: 170 milligrams
- Calcium: 47 milligrams
- Iron: 1.0 milligrams
- Potassium: 496 milligrams
PREPARATION
These steps are followed for the preparation of Vegetable Coconut Stew With Pumpkin And Beans:
- Prepare The Vegetables: Dice the pumpkin into small cubes, chop the broccoli into bite-sized florets and trim the green beans.
- Combine Base Liquids: In a small saucepan, mix the coconut milk and water. Warm over medium heat until gently steaming.
- Add Seasoning: Stir in the curry powder and a small pinch of salt and black pepper, adjusting based on your preference.
- Add Vegetables: Add the chopped pumpkin first, allowing it to simmer for 5 minutes before adding the green beans and broccoli.
- Simmer: Reduce the heat slightly and cover. Let everything simmer gently for about 10 minutes until the vegetables are tender but not mushy.
- Final Taste Check: Taste and adjust seasoning if needed. Serve hot on its own or with a side of grains.
PREPARATION TIME
5 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for the preparation of Vegetable Coconut Stew With Pumpkin And Beans:
- For Fast Cooking: Chop the pumpkin into small, even pieces for faster and more even cooking.
- Use Pre-Cut Vegetables: Use pre-cut vegetable medley packs if short on time.
- Prevent Curdling: Keep the heat gentle once the coconut milk is added to prevent curdling.
- Prevent From Sticking: Stir occasionally during simmering to prevent the vegetables from sticking to the bottom.
- For Crisp: Add the broccoli near the end of cooking to keep it vibrant and tender-crisp.
VARIATIONS
- Spicy Kick: Add a pinch of crushed red pepper or a small slice of fresh chilli.
- Extra Protein: Stir in ¼ cup cooked chickpeas or white beans.
- Leafy Greens: Add a small handful of spinach or kale in the last minute of cooking.
- Citrus Finish: Add a squeeze of lime or lemon before serving for a bright lift.
- Creamier Stew: Increase coconut milk to ½ cup and reduce water accordingly.
PREPPING AND STORAGE
- Refrigeration: Store any leftovers in an airtight container for up to 3 days in the refrigerator.
- Freezing: Freeze in portion-sized containers for up to 2 months. Reheat gently on the stovetop, adding a splash of water if needed.
- Batch Preparation: Double or triple the quantities and divide into meal preparation containers for the week.
- Best Texture: For optimal taste, avoid freezing if you’ve added leafy greens because they may become too soft upon reheating.
