Vegetable Coconut Stew
A fragrant and creamy stew featuring tender sweet potatoes, cauliflower, and peas simmered in a rich coconut milk broth. It's completely salt-free, getting its vibrant flavor from fresh ginger, garlic, and warm spices.
For 4 servings
4 steps. 25 minutes total.
- 1
Step 1
- a.Sauté the aromatics
- b.Heat coconut oil in a large pot or Dutch oven over medium heat.
- c.Add the chopped onion and cook until softened and translucent, about 4-5 minutes.
- d.Add the minced garlic and grated ginger. Sauté for another minute until fragrant.
- 2
Step 2
- a.Bloom the spices
- b.Stir in the turmeric and coriander powder.
- c.Cook for about 30 seconds, stirring constantly, until the spices are fragrant.
- 3
Step 3
- a.Simmer the stew
- b.Add the sweet potato cubes, cauliflower florets, no-salt-added vegetable broth, and coconut milk to the pot.
- c.Stir everything together and bring to a gentle simmer.
- d.Reduce the heat to low, cover the pot, and let it cook for 15-20 minutes, or until the sweet potatoes are tender when pierced with a fork.
- 4
Step 4
- a.Finish and serve
- b.Stir in the frozen green peas and cook for 2-3 more minutes, until they are heated through.
- c.Turn off the heat and stir in the fresh lime juice.
- d.Garnish with chopped cilantro and serve hot.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra umami flavor without salt, add 1 tablespoon of nutritional yeast along with the spices.
- 2Feel free to swap vegetables. Butternut squash, carrots, or zucchini would also work well.
- 3To make it a complete meal, serve over cooked quinoa or brown rice.
- 4The lime juice is key to brightening the flavors in a salt-free dish, so don't skip it!
- 5If you prefer a thinner stew, add a little more vegetable broth.
Adapt it for your goals.
High protein
Add one 15-ounce can of rinsed and drained chickpeas along with the sweet potatoes for a plant-based protein boost.
quickQuick
Use pre-cut sweet potato and cauliflower florets to reduce the prep time to under 5 minutes.
kid friendlyKid friendly
Ensure the vegetables are cooked until very soft. You can also add a tablespoon of maple syrup for a slightly sweeter flavor that kids love.
ckd friendlyCkd friendly
To lower potassium, replace sweet potato with zucchini and use rice milk instead of coconut milk. Ensure all vegetables are blanched before adding to the stew. This helps reduce overall potassium content.
Why this is on our healthy list.
Supports Heart Health
This recipe is completely free of added salt, which is beneficial for maintaining healthy blood pressure levels and overall cardiovascular health.
Rich in Vitamins and Antioxidants
Sweet potatoes are an excellent source of Vitamin A, while cauliflower provides Vitamin C. These antioxidants help protect your body from damage.
Anti-Inflammatory Properties
Ingredients like ginger and turmeric are well-known for their natural anti-inflammatory compounds, which can help reduce inflammation in the body.
Good Source of Fiber
The variety of vegetables in this stew provides dietary fiber, which is essential for digestive health and helps you feel full and satisfied.
Frequently asked questions
Yes, this stew is very healthy. It's packed with vitamins, minerals, and fiber from the vegetables. It's also salt-free, making it excellent for heart health and blood pressure management. The coconut milk provides healthy fats for satiety.