If you overdid it with the Easter eggs this weekend and you’re frightened to even look at food for fear of putting on more weight (please, tell me it’s not just me!), you’re going to love the recipe I’m sharing with you today. This hearty black bean, coconut and sweetcorn stew comes from The Occasional Vegan, the new cookbook from fellow Cardiff food blogger, Sarah Philpott of Vegging It. Scroll to the end of this post for your chance to WIN a copy of The Occasional Vegan!
It’s been less than a month since The Occasional Vegan was published by Seren Books, and Sarah has already been invited to speak about her book on BBC Radio Wales and attracted praise from fellow food bloggers such as Hungry City Hippy, while Cardiff-based independent cafe chain, Llaeth & Siwgr (Milk and Sugar) is launching a new vegan menu featuring some of Sarah’s delicious dishes.
Telling the tale of Sarah’s voyage into veganism at the age of 30, The Occasional Vegan is conveniently divided into four sections: the working week (quick and easy breakfasts lunches and dinners), something for the weekend (lazy brunches, lunches and meals), high days and holidays (dishes for special occasions) and comfort food and childhood favourites (like cawl, moussaka and kievs). This comes in really handy if when you’re looking for last-minute dinner inspiration and don’t have time to flick through an entire cookbook.
I’ve been really excited about the release of Sarah’s cook book for some time now, as I was lucky enough to be involved in testing some of her recipes a few months ago. I especially loved ‘Satay-day night fever’ – a delicious medley of aubergine, green beans and peas in a creamy satay sauce made using coconut milk and peanut butter.
When I was kindly sent a copy of The Occasional Vegan recently, I couldn’t wait to try out some more of Sarah’s amazing vegan creations. I was particuarly drawn to the black bean, coconut and sweetcorn stew because it’s bit like a toss-up between a veggie chilli con carne and a Caribbean casserole, and it’s quick and easy enough to to enjoy as a week-night dinner.
All of the ingredients were fairly easy to get hold of, although I had to try a few different shops to get my hands on some black beans. In the end, I managed to pick some up in a local shop that sells international produce.
I can’t believe how simple and easy it was to make this black bean, coconut and sweetcorn stew, and it was incredibly satisfying too. I didn’t miss eating meat, as the dish was packed with spicy, aromatic flavour and the black beans added a delicious texture. As I cheated and used a microwaveable rice pouch rather than cook rice from scratch, it meant the whole meal was ready in no more than 15 minutes – and I’ve got more than enough left for another bowl for lunch tomorrow!
You can get a copy of The Occasional Vegan via Amazon for just £11.20, although you can find Sarah’s recipe for black bean, coconut and sweetcorn stew below – and don’t miss your chance to WIN your own copy of the book at the end of my blog post!
Black Bean, Coconut and Sweetcorn Stew
Packed with black beans, this hearty dish is rich in zinc and antioxidants, with enough protein and fibre to leave you feeling comfortably full. The spicy tones are offset by a touch of coconut cream or milk, not to mention Sarah's secret ingredient - banana!
- 1 onion peeled and diced
- 1/2 red chilli
- 400 g canned tomatoes chopped or plum
- 2 tsp tomato puree
- 1/2 bag fresh spinach
- 1 banana mashed
- 1 tsp coriander seeds crushed (or dried coriander)
- 1/2 tsp dried chilli flakes
- 1 tbsp coconut oil
- 50 g coconut cream (or 200ml coconut milk)
- 1 lime (juice of)
- flat leaf parsley
- 200 g brown rice
- 150 g sweetcorn fresh, frozen or canned
Bring the brown rice to a boil and cook for 20-25 minutes, then drain.
After two minutes, add the black beans and sweetcorn and stir well.
Simmer for a further five minutes, then add the coconut cream and stir though the spinach.
Allow to simmer for five minutes more, then serve with the brown rice, with the fresh parsley and lime juice sprinkled scattered over the dish. Avocado is optional, but very tasty!
WIN a copy of The Occasional Vegan
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