Sunday, October 17, 2010

Mozambique Vegetable Stew - Vegan

This recipe was shared by @brigidigit via Twitter and I was intrigued by its name. It has so many different kinds of vegetables and is very satisfying!

What goes in your body (4-6vegan):
  • 1 large sweet potato or yam, peeled and chopped into bite sized pieces
  • 2 stalks celery, sliced lengthwise and chopped into bits
  • 1 Tbsp or to taste minced fresh ginger
  • 1 Tbsp or to taste minced fresh jalapeno
  • 3 Tbsp olive oil or to taste
  • 2 - 3 chopped scallions
  • 1/2 bunch chopped cilantro
  • 1 tsp cumin
  • 1 tsp turmeric
  • Pinch of asefetida
  • 1/2 - 1 cup tomato sauce
  • 1 head broccoli, stalks peeled, chopped small
  • 2 carrots, peeled and diced
  • 1 cup chopped green beans or peas
  • 14 oz can coconut milk
  • 2 cups kale, stemmed and chopped in small pieces
  • Salt or soy sauce to taste

You are going to:
  1. Heat olive oil on medium high in a pan, sauté celery, asefetida, fresh ginger and jalapeno briefly.
  2. Add yam, cook stirring for five minutes, lower heat, cover and cook for another five minutes.
  3. Add scallions, cilantro, spices, broccoli, carrots and beans. Turn up the heat, cook stirring for five minutes.
  4. Mix in tomato sauce, cook until hot, cover and simmer five minutes.
  5. Mix in coconut milk, cook two minutes. (Add water if it seems too thick.)
  6. Add chopped kale, stir and cook for two more minutes. (Cook a few minutes extra if the veggies seem to need it.)
  7. Add salt or soy sauce to taste
Secrets from the chef:
  • Excellent with rice, quinoa, or flat bread.
  • Don't overcook the vegetables unless you like them mushy. 
  • I didn't know (and still don't know) what is "asefetida" and where I can buy it... I added some chopped garlic instead. 
  • Original recipe can be found at 'Savvy Vegetarian'.
Bon appétit! 



    2. Thank you, EnigmaticZero. There is always something to learn! According to wiki, "Asafoetida has a pungent, unpleasant smell when raw, but in cooked dishes, it delivers a smooth flavor, reminiscent of leeks."