Name: Vegetable Stew (V)
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 30 ml oil; 1 large onion, peeled and chopped; 5 ml crushed garlic; 10 ml medium curry powder; 1 green pepper, deseeded and cubed; ½ cabbage, chopped up; 4 medium carrots, peeled and chopped; 3 large potatoes, peeled and quartered; 1 400g tin chopped tomato; 250 ml water; 2 stock cubes (flavour of choice); Salt and pepper to taste; 45 ml brown onion soup powder mixed to a paste with 70ml water

CategoryDinnersDifficultyBeginner

Typical South African stews aren’t often meatless, think of a vegetable potjie, not something that’s often heard of, however, the call to reduce meat intake is being heard louder than ever before, and with global warming, obesity and heart disease on the rise, a focus on sustainable, healthy consumption is becoming important. This vegetable stew offers a format South Africans are familiar with but boasts fibre-rich vegetables only. The benefits of vegetables are endless, from antioxidants, to fibre, to immune supportive vitamins and minerals, blood pressure reduction, blood glucose maintenance and much, much more. Add in beans, lentils, or paneer to increase its protein content while maintaining its vegetarian status and serve with rice.

Yields4 Servings

Prep Time10 minsCook Time30 minsTotal Time40 mins

30 ml oil

1 large onion, peeled and chopped

5 ml crushed garlic

10 ml medium curry powder

1 green pepper, deseeded and cubed

½ cabbage, chopped up

4 medium carrots, peeled and chopped

3 large potatoes, peeled and quartered

1 400g tin chopped tomato

250 ml water

2 stock cubes (flavour of choice)

Salt and pepper to taste

For Finishing:

45 ml brown onion soup powder mixed to a paste with 70ml water

In a medium sized pot, lightly fry the onion and garlic in the oil on medium heat.
Add the curry powder and fry for 1 minute, stirring.

Add the chopped green pepper and cabbage and stir until well mixed.

Place the remaining ingredients except the soup powder mix in the pot, bring to the boil, reduce the heat to a simmer and cover. Simmer until the potatoes are soft.

Pour the soup powder mix into the pot while stirring. This will thicken and finish your dish.

Serve with Golden delight Thai or Basmati rice.

Tip: Quick, easy and cost effective. The combination of vegetables can be changed, but vegetables like baby marrow, peas or green beans should only be added at the end, as they cook very quickly.

Ingredients