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.
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, dinners and vegan snacks), 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!
If you have a tight schedule and are always on the run, try SuperGreensExpert as it provides nutritional benefits for a plant based diet, while Sinful Vegan also offers a variety of vegan recipes that you can try to incorporate into your diet.
Contents
Black Bean, Coconut and Sweetcorn Stew
Ingredients
- 1 onion peeled and diced
- 1/2 red chilli
- 400 g black beans (canned), rinsed and drained
- 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
Instructions
- Bring the brown rice to a boil and cook for 20-25 minutes, then drain.
- Meanwhile, melt the coconut oil in a large pan over a high heat. Add the onion and allow it to sweat for around two minutes.
- Add the coriander seeds and chilli flakes, and cook for a further two minutes.
- Add the tomatoes, tomato puree, red chilli and banana, and then reduce the heat.
- 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!
This looks delicious! I can’t wait to try out the recipe, especially as it means supporting a fellow welsh blogger! Entered the competition too 🙂
Charli x
It is such a lovely recipe. Good luck 🙂
I like lentils, a spaghetti bolognese made with lentils instead of mince is one of my favourites
That does sound delicious!
I am the occasional vegan! I couldn’t give up on meat or seafood, but from time to time together with my bf we eat vegeterain and vegan dishes. And I like this dish! Thanks for sharing info about the book!
I am the same. I do enjoy eating meat, but it’s surprising how little I miss it when I don’t have it. Veg can be surprisingly satisfying!
This is a bowl full of goodness, I’m sure it tastes as good as it looks. I love all the main ingredients and combining them is heavenly!
Thanks, glad you think so 😀
Oh, my! The stew looks so hearty and delish! It’s vegetarian, so I’d definitely love to try this out some time. 🙂
I’d never have thought of adding banana to a stew. So interesting!
Me neither, but it really works 🙂
I love getting new cookbooks! And this recipe looks tasty and filling!
Me too – I love finding recipes on Pinterest, but there’s nothing like flicking through a decent cook book, is there?
A spicy dhal made with red lentils, sweet potato and spinach…and heaps of zingy, fresh coriander! Healthy, filling and wonderfully warming on cold nights.
Yummy. Fancy coming to cook for me?!
I’d love to try this book! I want to cut down on meat, but need some good recipes to convince my husband!
You would love this book. It’s great if you don’t often eat meat-free meals – lots of delicious dishes to ease you in!
I think it would have to be a nut roast. I love it when restaurants offer that on a Sunday.
I’ve actually never tried nut roast – bet it is tasty, though.
quorn pieces with pasta and cheese sauce
What an excellent choice Janine!
I like a vegetable lasagne with lots of thickly sliced mushrooms
Oh lovely! I’ll have to give that a go.
I love roasted vegetables x
Me too – haven’t had them in a while – must change that soon!
Vegetable enchiladas, my boys had them at school and came home proclaiming their love for them so I make them all the time now
They are delicious – I love them with loads of cheese!
Falafel and tabbouleh
Amazing choices.
It is so tasty. Luckily for me, I have lots left over for lunch today – and stew always tastes better the next day, doesn’t it?!
This stew looks absolutely delicious! I love me some meatless dishes every now and then since I was a vegetarian for 16 years!! This looks like a winner!
It is delicious. So hearty and filling. Didn’t miss the meat at all!
How delicious! I’m not a vegan but I love vegetables. I eat vegan meals at least twice a week.
I’m the same – it seems to make a big difference to my general health and wellbeing when I eat plenty of veg!
One of our favourites is courgette risotto it’s delicious ?
That sounds ideal for the summer months!
I would love to have this book I have recently made a lifestyle change and I am now a vegetarian, my favourite meat free dish is butternut squash curry and coconut rice x
I love the sound of the coconut rice.
This looks great. I became a veggie a year ago, and an toying with the idea of veganism. Might do what the book says and be an occasional vegan 🙂
It’s a diet choice that I really enjoy! Occasional meat-free meals are a great way to dip into the vegan lifestyle.
What a yummy stew! I am sure the leftovers are as good, if not, better. I love leftover stew as I feel the flavor really evolves even further. Yum!
I totally agree – stew always tastes better the next day.
I love sweet potato and chickpea curry!
I haven’t tried sweet potato in curry before, I wonder what that’s like!
This looks so filling and delicious! I love to try a good vegan recipe from time to time even though I’m not a strict vegan or anything for that matter 🙂
I am the same. I could never give up meat completely, but the older I get, the more meat-free meals I find myself eating!
Leave a comment on this blog post letting me know your favourite meat-free meal.
. . . . . vegetable soup with crusty bread
I love crusty bread and salted butter with hot soup… such a treat!
I love having mushroom and asparagus risotto 🙂
I love mushroom risotto – I will have to throw in some asparagus too next time!
Macaroni cheese
Good choice!
Do love a vegetable curry or mushroom stroganoff
My mum does a delicious veggie curry!
Fav veggie meal is definitely veggie roast! Have one three times a week : D
Oh sounds delicious Jennifer!
I really love curried vegetables served with cauliflower rice – yum!
I’ve never tried cauliflower rice but I think I would adore it!
It would have to be vegetable lasagna
I love vegetable lasagne too!
Penne pasta with basil and garlic pesto
I knew I should’ve eaten lunch before reading these comments!
I love mushroom risotto.
That’s one of my favourite kinds of risotto. Porcini mushrooms are the best.
This does look tasty, black beans are my favourite. My go to is houmous, bought or homemade, I love it. In a wholemeal pita with grated carrot is good.
I love pitta bread, especially fresh pitta – mmm!
Chickpea Curry
That sounds divine John.
I like a halloumi, red onion and red/green peppers stir-fry.
Oh yummy – I’ll have to give that a go!
As a non-occasional vegan 😉 I have many favourites! Black bean chilli is one of my all time faves though 🙂
It has definitely become one of my favourite meat-free meals!
A lovely veggie chilli with some curly fries and garlic bread yum
Mmm – gotta have the garlic bread!
Crispy ginger and sesame tofu is one of my fave meat free meals
Yummy. The sesame tofu is particularly appealing.
This looks stunning, Kacie! I do love coconut stew – it’s defo underrated!
Thank you, I’m so glad that you think so 🙂 I can’t believe I’ve never made anything like this before; it was amazing!
What I really like is cauliflower cheese with tomatoes and mushrooms
That sounds heavenly, Richard! Mmmm…
Macaroni cheese
One of my all-time fave dishes!
Our favorite vegetarian recipe is a fabulous mushroom soup.
That sounds so wonderful!
Some lovely delicious recipes!
Thanks Harry 🙂
I love Buddha bowls….I use up lots of food in these, butternut squash, rice, avocado. Filling and delicious.
I must try one of these Buddha bowls for myself – I’ve heard so much about them!
vegetable lasagna
Mmmm – that is a fantastic choice Sarah!
Mushroom risotto.
That’s one of my favourite meat-free meals. I make a mean porcini mushroom risotto <3
Caponata, a really tasty aubergine stew from Italy with olives and capers – a real taste of sunshine!
Yummy. Aubergine is so under-rated!
Indian potato pie for the Dolatowski kitchen!
Oooh, that sounds delicious Lisa – I wish I could try it for myself!
Love the texture of black beans, think they are my favourite. My go to quick vegan meal is wholemeal pita with houmous and grated carrot. Bought houmous or homemade, I’ve not met one I don’t like. I’m not vegan, but my daughter is, and this has long been a favourite.
I love houmous and pitta too, it’s so comforting. Sometimes I have it with some celery as well.
I love hummus
Me too. I love it with fresh pitta – mmm!
I love to make a vegetable curry using whatever veggies are in season!
Seasonal veg is the best 🙂
Veggie Thai curry!
Great choice! I love Thai green curry especially.
i like egg and chips 🙂 x
Simple yet satisfying!
veggie green thai curry
I bet that would be delicious.
I’ve been eyeing this book up. I eat vegetarian at home and my sister is vegan so it would be great when she comes to stay as it looks like it has some great recipes! My favourite is falafel!
I think you would enjoy this book, there are a few recipes that I’m looking forward to try and most of them are quite easy to make too 🙂 Falafel seems to be a popular choice!
I’d have to say falafel!
I love the sound of this dish, looks delicious too and being an Occasional Vegan really appeals to me…
My favourite vegetarian meals are made using roasted veg. I make a vegetarian tartiflette too using wild mushrooms in place of the bacon!
That sounds scrumptious. I love wild mushrooms! I do enjoy eating meatless meals and I will look forward to working my way through some of the other recipes in this book.
Looks great! Love black beans, especially in enchiladas.
I love black beans too, they’re so comforting and filling.
I love nut cutlets and good oldfashioned macaroni cheese!
Mac n’cheese is probably one of my favourite meat-free meals <3
Hubby and I are trying hard to be veggies, being doing well, but this book would make the ‘difficult’ days so much easier when inspiration has left me.
Definitely – there are several really quick and easy meals in here that are great to rustle up when you’re short on ideas.
Pasta with whatever veg is in season is my standby but would love to have this great book at hand.
It is a fabulous book. I’m sure you’d find lots of recipes you love in here.
Veg lasagne.
Fab choice!
I love a vegetable curry
Me too. So enjoyable!
Home made nut roast from my ancient Cranks book!
I would love to taste that for myself Lyn!
This looks awesome, my brother is vegan and I always struggle to cater for him, this would definitely help!
You would find this book so useful!
My fav meat free meal is halloumi and bean stew, but it’s certainly not vegan ?
I love halloumi too, especially grilled halloumi!
Beetroot mornay and garlic bread with a mixed salad -very yummy
Ooh, now you’re making me drool Robert!
Rajma masala – a red kidney bean curry. Easy to make and absolutely delicious
That sounds so tasty Sarah!
mushroom risotto
Fab choice Claire!
A simple veggie stir fry – quick and easy
That’s a classic Juli!
Red Thai aubergine curry with sticky rice.
I’ve never tried it with aubergine, but I bet it is lovely.
I love curried spinach and potato cakes
They sound delicious Kim – mmmm!
My favourite dish is Tagliatelle Broccollo – so simple but absolutely delicious
That sounds so good – does it contain broccoli?
I love the whole concept of this book! My favourite meat free meal is my mum’s veggie bolognese.
I love a good veggie spag bol too! With spiralized sweet potato – scrumptious.
It would have to be a vegetable lasagne.
Good choice Mark 🙂
Vegetable soup
Such a good comfort food.
My favourite vegetarian dish would be vegetable lasagne.
Great choice!
I love the look of this book, and that recipe sounds yummy! I think my favourite meat-free recipe is lentil lasagne 🙂
Oh, that sounds good – I’ll have to try it for myself sometime.
I like vegetable lasagne
That seems like a popular choice!
I love a vegetable lasagne or moussaka made from scratch with loads of vegetables x
I love a moussaka. One of my friends made one once and it took hours, but it was well worth the wait.
Mushroom risotto. Yum! 🙂
Great choice – I love a porcini mushroom risotto myself
One of my favourite vegan dishes is chickpea & mushroom curry. It’s been a cheap, and delicious, stand-by for quite some time!
Ooh, I’ll have to give that a go!
Veggie lasagna
That is a lovely dish! I like it with lots of mushrooms in.
Like a vegetarian chilli x
Mmm, me too – with lots of beans in it!
Macaroni Cheese
I love mac n’cheese!
vegetable shepherd’s pie
I haven’t tried that before, but I’d love to – it sounds delicious!
Hands down has to be veggie lasagne! 🙂
That’s a great choice!
mushroom risotto
I love it with porcini mushrooms, mmm!
Mary Berry’s mushroom lasagne is pretty epic
I bet that is delicious Mandy!
Love some stuffed courgettes
Mmm. Stuffed marrow is delicious too!
Looks delicious! I love making vegan stew
I really enjoyed making this too 🙂
a tasty vegetable lasagna with lots of cheese always goes well
I love it with loads of cheese too Carole – mmmM!
Chick Pea curry
I love it too, especially served with some fresh paratha on the side.
Mushroom and crayfish tagliatelli in a sauce with cream, cheese, sweetcorn and mustard. Thinly sliced veg like green beans or purple sprouting is a nice addition too.
Wow, that sounds so unique. I guess it’s not technically meat-free as it contains crayfish, but they could be omitted for a vegan meal 🙂
I love a lentil curry
Me too. It can be so tasty and filling.
i really like veggie lasagne yummy
That is a fantastic choice.
Vegetable chilli
I love a veggie chilli!
mushroom stroganoff
Lovely choice!
i lke making a veggie rissotto
I love making risottos too
This looks delicious!
It was so good. I will have to make it again sometime.
a simple tomato based pasta sauce is always delicious
Too right. I like it with a touch of chilli.
I love home made bubble and squeak
oh me too! My mum does the best bubble and squeak.
Vegetable pizza is my favourite! 🙂 Great comp – thanks for running
I love a veggie pizza with lots of jalapenos on – mmm!
Lentil bolognese
I will have to try that out!
I love a good mint and pea pasta with a bit of lemon zest! x
I bet the lemon adds lots of extra flavour.
Pasta with home grown basil and home made pesto
I love homemade pesto – so much better than shop-bought!
Been a veggie for years & now moving to more to vegan. Favourite dish is 5 bean stew x
I love that too!
vegetable curry
Great way to use up leftover veg!
I’m meant free and the family eat meat free the majority of the time . My 2 bean Mexican lasagne is a firm favourite in our house #win
I love Mexican beans. Never had them in lasagne but I bet I would enjoy that.
Roasted mushroom sous cous <3 basically anything with mushrooms in 🙂
I love homemade cous cous – it’s surprising how flavoursome it can be and I love experimenting with different flavours.
vegetarian lasagne
That is a delicious choice, Dana.
quorn pieces with pasta and a chilli sauce
I’ve never really liked the texture of Quorn, but I do love a spicy tomato pasta sauce!
love the lasagna
I adore lasagne. Veggie lasagne can be just as tasty!
This cookbook looks incredible, I loved all the dishes you made. We are a young family of & and are all vegan, this would be a wonderful asset to our family. <3
It sounds like this book was made for you 🙂
Sweet potato, lentil and chickpea curry. Super yummy!
A few people have suggested that – I must try it myself sometime.
Oh my, that looks absolutely delicious! Great that the ingredients are so readily available, the coconut feels like such an amazing touch though, just a layer of additional sweet richness!
The coconut really did add that edge, you’re right 🙂 It made the dish creamy and slightly sweet – mmmm!
My fave meat free meal is a greek classic Gigantes Plakis (spelling probably wrong), sort of a tomato and broad bean casserole my Greek friend eats often and got em to make!
Oh that sounds amazing. Greek food is so tasty. This sounds like a very good friend, haha
veggie lasgna
That’s a great option. I love veggie lasagne.
I love caramalised onions and roasted vegetable omelettes – yummytastic
Now you’re making me drooL!
I am vegetarian and my favourite meal is a mezze of spicy couscous, quinoa,green leafy salad, coleslaw,olives, beets, houmous and soda bread. It’s the sort of meal that you can just graze and eat a little and often.
I tried soda bread for the first time in Belfast recently; I’m not sure what I make of it.
Mushroom stroganoff with rice or we like to have it with roast potatoes and any left over, which is very rare, we do with chips the next day. Yum.
I love using up leftovers – for some reason, food often tastes better the next day!
mushroom risotto
I love that too. Especially with porcini mushrooms!
kale and potato soup, it’s really filling and delicious
I bet. It sounds like a lovely variation on potato and leek soup.
Egg fried rice!
That would be one of my favourites, too!
stir fry for sure!
I love stir fry too!
Loooove vegetable lasange x
That has been a popular answer 🙂
I love a sweet potato and chickpea curry mmmmmm!
I will have to try that myself!
Chunky vegetable soup
Mmm, delicious!
I love a vegetarian pad thai
I’m not sure I’ve ever tried a veggie one.
My mum makes the best Welsh rarebit evee
Mums are always the best cooks 🙂
My oldest son is vegan and my other son is vegetarian so always looking for new ideas. We love pasta and rice dishes and only add cheese to a main dish after taking out a potion for my son. We always have different types of mushrooms and vegetables and use different sauces for flavour
I love all the different kinds of mushrooms you can get. I am especially fond of porcini mushrooms.
Unless I’m going blind you forgot to list black beans in the ingredients. I used a 300 g carton, drained cooked.
Oops! I have no idea how on earth I managed to omit the main ingredient! Thank you for letting me know, I’ve just checked the recipe and updated it – it was 400g canned black beans so you weren’t far off. How was it?
This honestly looks absolutely delicious and I already want to be eating it! haha! When dishes are made as tasty as this you honestly don’t even miss the meat and that makes me so happy! =)
Aww thanks Sarah. It’s not my recipe but I absolutely love it – must make it again soon! 😀