Coconut Vegetable Stew

Ingredients

• 200 g Pumpkin (peeled and diced)
• 200 g White turnip (peeled and diced)
• 200 g Broccoli (florets separated)
• 2 units Potatoes (medium, peeled and diced)
• 1 unit Carrot (peeled and sliced into rounds)
• 1 unit Onion (finely sliced)
• 1 handful Fresh coriander (roughly chopped for garnish)
• 2 tablespoons Tomato paste (no added salt)
• 10 cl Coconut milk (unsweetened)
• 3 cloves Garlic (peeled and crushed)
• 1 teaspoon Fresh ginger (grated)
• 3 tablespoons Curry powder
• 1 teaspoon Turmeric
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 1 unit Bay leaf
• 3 units Cloves
• 5 grains Black peppercorns (crushed)
• 1 teaspoon Salt
• 2 tablespoons Vegetable oil (e.g., sunflower oil or peanut oil)
• 10 cl Water

Instructions

1. Prepare the vegetables

   Wash, peel and cut the pumpkin, turnip, potatoes, carrot and onion into dice or slices as preferred. Separate the broccoli into small florets.

   Time: PT15M

2. Prepare the aromatics

   Crush the black pepper and cloves. Pound the garlic and ginger in the mortar until a paste forms.

   Time: PT5M

3. Sauté the spices and onions

   Heat the oil in the pan over medium heat. Add the cumin seeds, mustard seeds, bay leaf and sliced onions. Brown the onions for 5 minutes, stirring regularly.

   Time: PT5M

   Temperature: 180°C

4. Add the ground aromatics and vegetables (except broccoli)

   Stir in the crushed pepper, cloves, garlic‑ginger paste, then the diced pumpkin, turnip, potatoes, carrot and onion. Mix quickly.

   Time: PT5M

   Temperature: 180°C

5. Season and add water

   Sprinkle the curry powder, turmeric, salt and pour in 10 cl of water. Mix to combine.

   Time: PT2M

   Temperature: 180°C

6. Simmer the vegetables

   Cover the pan and let simmer over low heat for 10 minutes until the vegetables begin to soften.

   Time: PT10M

   Temperature: 90°C

7. Add the broccoli

   Fold in the broccoli florets, cover again and cook an additional 20 minutes, adding a little water if the liquid evaporates too much.

   Time: PT20M

   Temperature: 90°C

8. Incorporate the tomato paste

   Add the tomato paste and cook for 2 minutes, stirring well.

   Time: PT2M

   Temperature: 180°C

9. Stir in the coconut milk

   Remove the pan from the heat, pour in the coconut milk and mix gently. Do not return to the heat to avoid the coconut milk separating.

   Time: PT2M

10. Finish and serve

    Sprinkle with chopped fresh coriander, adjust seasoning if needed and serve immediately.

    Time: PT1M

Nutrition Facts

Calories

200

Protein

4 g

Carbohydrates

20 g

Fat

12 g

Fiber

5 g

Ingredient Substitutions

• Instead of Pumpkin: Butternut squash, Winter squash
• Instead of White turnip: Black radish, Rutabaga
• Instead of Broccoli: Cauliflower, Romanesco
• Instead of Potatoes: Sweet potatoes, Yams
• Instead of Carrot: Zucchini, Sweet potato
• Instead of Onion: Shallot, Leek
• Instead of Fresh coriander: Flat‑leaf parsley, Basil
• Instead of Tomato paste: Tomato purée, Rehydrated sun‑dried tomatoes
• Instead of Coconut milk: Coconut cream, Thick almond milk
• Instead of Garlic: Garlic powder (1 tsp)
• Instead of Fresh ginger: Ground ginger (½ tsp)
• Instead of Curry powder: Garam masala blend
• Instead of Turmeric: Saffron (in small amount)
• Instead of Cumin seeds: Ground cumin (½ tsp)
• Instead of Mustard seeds: Mustard powder (¼ tsp)
• Instead of Bay leaf: Thyme, Oregano
• Instead of Cloves: Nutmeg (pinch)
• Instead of Black peppercorns: White pepper
• Instead of Salt: Sea salt, Himalayan pink salt
• Instead of Vegetable oil: Olive oil (medium heat)
• Instead of Water: Vegetable broth (deglazed)

Equipment Needed

• Chef's knife
• Cutting board
• Mortar and pestle
• Heavy‑bottomed pan or pot
• Wooden spatula
• Measuring spoon
• Measuring cup
• Mixing bowl
• Ladle (optional)
• Serving dish (optional)

Critical Steps — Do Not Skip

• Brown the onions without burning (step 2).
• Cook the broccoli so it stays tender but not mushy (step 6).
• Add the coconut milk off the heat to avoid curdling (step 8).

Chef Tips from the Video

• Lightly toast the spices (cumin, mustard) before adding to intensify their aromas.
• Use full‑fat coconut milk (with the cream) for a richer texture.
• Drizzle a splash of lime juice just before serving to brighten the flavors.

Troubleshooting

Storage

Refrigerator: Store in an airtight container 3 to 4 days.

Freezer: Can be frozen up to 2 months; thaw in the refrigerator before reheating.

Room temperature: Do not leave at room temperature more than 2 hours.

Make-Ahead Tips

• Cut all vegetables the day before and keep them in cold water in the refrigerator.
• Prepare the garlic‑ginger paste ahead of time and keep it refrigerated in a small container.
• Coconut milk can be added just before serving to preserve its creamy texture.