Creole Vegetable Stew

Ingredients

• 1 large Mango (peeled, diced into 1‑inch cubes)
• 2 medium Bell Peppers (one yellow, one red, sliced into strips)
• 200 g Green Beans (trimmed and halved)
• 200 g Cabbage (shredded)
• 1 medium Onion (diced)
• 2 cloves Garlic (minced)
• 2 Tbsp Vegetable Oil (neutral oil such as canola or sunflower)
• 1 tsp White Pepper (ground)
• 1 tsp Salt (adjust to taste)
• 1 cup Vegetable Broth (low‑sodium)
• 1 Tbsp Fresh Thyme (leaves only, optional)
• 1 Tbsp Lime Juice (freshly squeezed)
• 1 Tbsp Cognac (optional, adds depth)
• 1 Tbsp Cilantro (chopped, for garnish)

Instructions

1. Prepare the vegetables

   Dice the mango, slice the bell peppers, halve the green beans, shred the cabbage, dice the onion and mince the garlic.

   Time: PT15M

2. Mix the spice blend

   Combine white pepper and salt in a small bowl; set aside.

   Time: PT5M

3. Sauté aromatics

   Heat the vegetable oil in the large pot over medium heat. Add the onion and garlic, sauté until translucent, about 3‑4 minutes.

   Time: PT5M

   Temperature: Medium

4. Add peppers and green beans

   Stir in the sliced bell peppers and green beans. Cook, stirring occasionally, for 5 minutes until they begin to soften.

   Time: PT5M

   Temperature: Medium

5. Incorporate cabbage, mango and guava (optional)

   Add the shredded cabbage, diced mango, and, if using, diced guava. Toss gently for 2 minutes.

   Time: PT5M

   Temperature: Medium

6. Simmer the stew

   Pour in the vegetable broth, add the thyme leaves, lime juice, and optional cognac. Bring to a gentle boil, then reduce heat to low, cover, and simmer for 30 minutes.

   Time: PT30M

   Temperature: Low

7. Finish and serve

   Remove the pot from heat. Sprinkle chopped cilantro over the stew and serve hot with crusty bread or rice.

   Time: PT5M

Nutrition Facts

Calories

150

Protein

2 g

Carbohydrates

30 g

Fat

3 g

Fiber

5 g