Zambian Spiced Vegetable Stew

Ingredients

• 2 tablespoons vegetable oil 2 tablespoons vegetable oil
• 1 onion, diced 1 onion, diced
• 3 cloves of garlic, minced 3 cloves of garlic, minced
• 1 teaspoon ground cumin 1 teaspoon ground cumin
• 1 teaspoon ground coriander 1 teaspoon ground coriander
• 1 teaspoon paprika 1 teaspoon paprika
• 1 teaspoon turmeric 1 teaspoon turmeric
• 1 teaspoon salt 1 teaspoon salt
• 1/2 teaspoon black pepper 1/2 teaspoon black pepper
• 2 tomatoes, diced 2 tomatoes, diced
• 2 carrots, sliced 2 carrots, sliced
• 1 bell pepper, diced 1 bell pepper, diced
• 1 zucchini, sliced 1 zucchini, sliced
• 1 cup green beans, trimmed and halved 1 cup green beans, trimmed and halved
• 1 cup vegetable broth 1 cup vegetable broth
• 1 cup coconut milk 1 cup coconut milk
• Fresh cilantro, for garnish Fresh cilantro, for garnish

Nutrition

• Calories (kcal / KJ): 220 kcal / 920 KJ
• Fat (total, saturated): 15g, 10g
• Carbohydrates (total, sugars): 20g, 8g
• Protein: 4g
• Fiber: 6g
• Salt: 1g

Preparation

1. 1.
   Heat the vegetable oil in a large pot over medium heat.
2. 2.
   Add the diced onion and minced garlic to the pot and sauté until the onion is translucent.
3. 3.
   Stir in the ground cumin, ground coriander, paprika, turmeric, salt, and black pepper. Cook for an additional minute to toast the spices.
4. 4.
   Add the diced tomatoes, sliced carrots, diced bell pepper, sliced zucchini, and halved green beans to the pot. Stir well to coat the vegetables with the spices.
5. 5.
   Pour in the vegetable broth and coconut milk. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, or until the vegetables are tender.
6. 6.
   Taste and adjust the seasoning if needed.
7. 7.
   Serve the Zambian Spiced Vegetable Stew hot, garnished with fresh cilantro.

Treat your ingredients with care...

• Coconut milk — Shake the can of coconut milk well before using to ensure the cream and liquid are well combined.
• Ground cumin — Toasting the ground cumin in the pot before adding other ingredients helps to enhance its flavor.

Tips & Tricks

• For a spicier version, add a pinch of cayenne pepper or chili flakes.
• Feel free to customize the vegetables based on your preference and seasonal availability.
• Serve the stew with a side of steamed rice or crusty bread for a complete meal.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to develop and intensify over time.
• Experiment with different herbs and spices to create your own unique variation of Zambian Spiced Vegetable Stew.

Serving advice

Serve the Zambian Spiced Vegetable Stew hot in individual bowls. Garnish each serving with a sprinkle of fresh cilantro for added freshness and color.

Presentation advice

To enhance the presentation, consider serving the Zambian Spiced Vegetable Stew in a hollowed-out bread bowl. This adds a rustic touch and allows the stew to be enjoyed with the bread as a delicious accompaniment.