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Photograph of Spicy Cauliflower, Broccoli and Green Pea Stew with Spinach, Ginger, Black Beans and Coconut

Spicy Cauliflower, Broccoli and Green Pea Stew with Spinach, Ginger, Black Beans and Coconut

A hearty, wholesome, heathy and fulfilling meal, this curried coconut stew is loaded with vegetables, lentils, beans and ginger and finished with shredded spinach, chopped fresh herbs and a kick of lime.

Course Dinner, Lunch, Supper
Keyword black beans, Broccoli, Cauliflower, Chickpeas, curry, lentils, spinach, vegetarian
Prep Time 15 minutes
Cook Time 30 minutes
Servings 4
Author Susan

Ingredients

  • 1 tablespoon olive oil
  • 125 – 150g/1 onion, peeled and chopped
  • 16g/4 cloves of garlic, peeled and chopped
  • 16g fresh ginger, peeled and chopped
  • 1 teaspoon Indian curry powder
  • ½ teaspoon fine salt, or to taste (I added an extra ⅛ teaspoon fine salt)
  • ¼ teaspoon freshly ground black pepper
  • ¼ - ½ teaspoon sugar (I use ½ teaspoon)
  • 1 tablespoon tomato paste
  • 375ml - 500ml/ 1½ - 2 cups vegetable (or chicken) stock
  • ½ cup green lentils
  • 1 tin black beans, drained and rinsed
  • 125g cauliflower, in small florets
  • 1 x 400g tin of coconut milk
  • 100g frozen peas/petit pois
  • 75g broccoli, in small florets
  • 50g baby spinach, shredded if desired
  • 30g coriander and parsley, chopped
  • lime wedges to serve

Instructions

  1. Heat the oil in a cast iron casserole over a moderate heat and add the onion. Cook for 5 minutes, stirring from time to time, until softened and slightly caramelised.

  2. Add the chopped garlic and ginger and cook for a further minute until aromatic.

  3. Stir in the curry powder and cook, stirring, until aromatic – around 20 – 30 seconds 

  4. Add the tomato paste and then add 375ml of the stock and the lentils. Stir well to mix.

  5. Next add the drained black beans and the cauliflower.

  6. Bring to a simmer and cook, with the lid on, for 15 - 25 minutes or until the dried lentils are soft.

  7. Add the coconut milk and the broccoli and peas. Add more stock if necessary and cook with the lid off for a further 2 – 6 minutes until everything is cooked.

  8. Stir in the spinach and cook for 1 - 2 minutes or until the spinach has wilted.

  9. Finally stir in the fresh coriander and parsley and serve with lime wedges and your choice of serving options

Recipe Notes

Equipment:

  • Cast iron casserole or frying pan and lid
  • Chopping board and knife
  • Kitchen scales and measuring spoons
  • Measuring jug
  • Can opener
  • Sieve or colander 

To serve:

  • Cooked rice – white, brown or wild rice or a mix of both, OR
  • Flat bread or naan bread, OR
  • Fresh crusty bread, OR
  • Cous cous or Tabbouli, OR
  • Egg or rice noodles
  • Wedges of fresh lime