When I think of a stew, I usually think of a stew with meat. This, however, is a meatless stew. It’s unusual in that one of the ingredients is coconut milk. This recipe is taken from the book, “Eating By Color.” It’s a beautifully illustrated book and categorized by the color of the fruit or vegetable. I’ve been trying to increase the vegetables in my diet which is why this is my choice for this month’s New Food Friday Flash.
This stew is a curried dish but I didn’t make it very hot or spicy because I cut back on the amounts shown below. Maybe next time I will use the full amounts. This dish makes a generous sauce and I just love a juicy, saucy dish. You can serve it over rice. If you’re worried that it’s going to taste like a coconut, don’t worry. It doesn’t. You won’t notice the coconut flavor at all.
3 T butter
½ cup chopped onion
2 carrots chopped
1 parsnip, peeled and chopped
1 large sweet potato, peeled and chopped
½ head cauliflower, chopped into florets
1 ½ tablespoon flour
Salt and Pepper
1 ½ teaspoons coriander seeds crushed
1 ½ teaspoons fennel seeds crushed
1 ½ teaspoons ground turmeric
1 ½ teaspoons chili powder
1 teaspoon cumin
¼ cup low-sodium chicken broth
1 can (14oz) coconut milk
Chopped fresh cilantro for garnish (optional)
Sauté the onion in the butter-2 minutes. Add the carrots, parsnip, sweet potato, and cauliflower and continue to cook-10 minutes. I used a whole head of cauliflower because it was a small one.
In a small bowl, mix the flour, coriander, fennel seeds, turmeric, chili powder, cumin, salt, and pepper. Sprinkle all over the vegetables, stirring occasionally, until the flour mixture begins to stick to the bottom of the pan and brown-3-4 min. (But don’t burn it!) Add the chicken broth and stir to scrape up the browned bits from the bottom of the pot, then stir in the coconut milk.
Raise the heat to high and bring to a boil, stirring occasionally. Cover. Place in the oven and bake at 400° until the vegetables are tender – about 25 minutes. Serve hot and enjoy!