Cajun Spiced Roasted Vegetable Stew
with Rice and Coriander Yoghurt
Spoon comfort into your bowl with our elevated riff on a beloved homestyle classic! Sweet potato, colourful peppers and red onion come together in a savoury and satisfying stew. Fluffy rice and a dollop of yoghurt served alongside make this the perfect midweek meal.
The quantities provided above are averages only.
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.
Ingredients
1
Cajun Spice Mix
150
Basmati Rice
1
Sweet Potato
1
Garlic Clove
1
Smoked Paprika
1
Black Beans
1
Vegetable Stock Powder
1
Green Pepper
(May contain Celery)
75
Low Fat Natural Yoghurt
(Contains Milk)
1
Finely Chopped Tomatoes with Onion and Garlic
1
Red Onion
1
Coriander
Not included in your delivery
300
Water for the Rice
100
Water for the Sauce
Nutritional information
Utensils
Instructions
Preheat your oven to 200°C. Chop the sweet potato into 1cm chunks (no need to peel!). Halve the pepper and discard the core and seeds. Chop into 1cm sized chunks. Halve, peel and chop the onion into 1cm sized chunks. Pop the sweet potato, pepper and onion on a baking tray and drizzle over some oil. Season with salt and pepper and toass to coat. Roast on the top shelf of your oven until tender and starting to char, 25-30 mins. Turn halfway.
Meanwhile, pour the water for the rice (see ingredients for amount) into a saucepan and bring to the boil. When boiling, add 0.25 tsp of salt, stir in the rice, lower the heat to medium and pop a lid on the pan. Leave to cook for 10 mins, then remove the pan from the heat (still covered) and leave to the side for another 10 mins or until ready to serve (the rice will continue to cook in its own steam).
While the rice cooks, roughly chop the coriander (stalks and all).Peel and grate the garlic (or use a garlic press). Drain and rinse the kidney beans in a sieve.In a small bowl combine the yogurt (see ingredients for amount) with half of the chopped coriander. Stir together and season to taste with salt and pepper.
Heat a drizzle of oil in a large frying pan on a medium high heat. When hot, add the red kidney beans, garlic, smoked paprika and Cajun seasoning (add less Cajun spice if you don't like heat). Cook stirring frequently for 1 minute.
Add the vegetable stock powder, chopped tomatoes and water (see ingredients for amount). Bring to a boil and season with salt and pepper. Turn the heat down to a simmer and cook for 6-8 mins until slightly reduced. Add the roasted veggies once they are cooked, stir through the sauce and add a splash of water to loosen if you need to.
Season the sauce to taste with salt and pepper. Add the remaining coriander into your rice and fluff with a fork. Share the rice between your plates and top with the roasted vegetable stew. Serve with a dollop of coriander yogurt. Enjoy!
