Red Riding Hood´s Autumn Stew

September 14, 2021
Hello vegan food lovers, Happy Tuesday!

I woke up early this morning and the day was cloudy and cool, Autumn is getting closer! I live near a park and the leaves are starting to change color each day. I can see red and orange leaves all around me and I feel like Little Red Riding Hood, walking in between the beautiful trees. I always plan my meals ahead while I go for my morning walks. I am a passionate and dedicated vegan dietitian and I love planning what I am going to create and eat each day. Today I felt like making a nice warm stew with some wholegrain rice to accompany, mmm yummy and filling. I had some carrots, onions, and red peppers in the pantry and also some texturized soy, perfect ingredients to make a yummy stew. The colours of these veggies inspired the title of my recipe today, "Red Riding Hood´s Autumn Stew".

I want to give you three tips to speed up the process before you dig into the recipe. We all have busy lives so time is key! Tip 1. Soak the rice in water the night before. This will save you time. Tip 2. Go through the ingredient list beforehand, to make sure you have them all. Tip 3. If you chop and prepare the veggies while the rice cooks you will save even more time.

This recipe can make 2 big or 3 medium-sized meals. I made it for me and my housemate and we had some leftovers, which we fought for haha I hope you will enjoy it as much as we did, over a glass of fresh Gazpacho (Spanish cold tomato soup) and 100% whole grain bread! Looks are good, the taste is even better, add complete nutrition to it, and BOOM, total bliss!
vegan stew and a beverage on a wooden tray in the grass

Red Riding Hood´s Autumn Stew

utensils YIELDS 2
herb graphic for recipe card
  • 4-6 cloves Garlic
  • 1 big Onions (medium dice shape)
  • 2 big Carrots (small dice shape)
  • 1 medium Red peppers (medium dice shape)
  • 2/3 or 1 big mug (less liquid-more liquid) Natural tomatoe sauce (homemade/bought)
  • 1 tsp (teaspoon) Chopped Parsely (fresh is better)
  • 1/2 tsp Grounded pepper
  • Big pinch Salt (Himalayan, sea salt)
  • 1 sp (spoonful) Coconut oil
  • 1 sp Extra virgin olive oil
  • 2/3 big mug (dried, before soaking) Texturised Soy
  • 1/2 big mug (dried) Wholegrain rice
  • 1 sp (spoonful) Wholegrain flour
  • 1/2 medium Avocado to decorate
        graphic for recipe card


1. I start by soaking the rice in water and the texturized soy, separately, the night before (minimum soak 2 hours before cooking).

2. To prepare the texturized soy: Put the dried soy into a bigger bowl. Add the salt, pepper, garlic, half of the tomato sauce, olive oil, and add water until completely covered. Mix well and leave in the fridge properly sealed.

3. Chop 1/2 of the garlic for the rice. Add the coconut oil to a medium-sized saucepan and the chopped garlic when it becomes hot. Drain the rice and mix it with the garlic for 1 minute on medium heat. Add 1 full mug of hot water, turn the heat up, and wait for it to boil. Stir a little in the meantime, and when the water boils, turn the heat down low for it to boil slowly and cover. Cook for 20 minutes.

4. While the rice cooks. Chop the rest of the garlic and the veggies into dice shapes. Add the coconut oil to a medium-sized pan and when hot, add the garlic. Stir for 1-2 minutes. Add the onion and when it’s half cooked, add the carrots in smaller pieces. When the carrots are half cooked, add the red peppers. When these are half cooked add the soaked soy mix, and, the rest of the tomato sauce. You can add more salt, pepper, or parsley to your liking.

5. Cover and cook at low heat for 10 minutes.

6. Add 1 spoonful of whole grain flour and mix well. Cook for another 5 minutes.

7. Turn off and leave to settle for 5 minutes and it will be ready to eat!

8. You can look at the pictures to see how I plated it up, but you can make it your own way and have fun!

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Photo: Suzy Lloyd


Suzy F. Lloyd
Suzy is a super passionate Dietitian and Vegan Coach at VeNutrition. She has always been extremely interested in well-being; she loves food so much and helping others comes naturally to her, which led her to become a Dietitian. Suzy has over 12 years of experience in the field of Nutrition and Health. During that time, she worked in Madrid and London, in different public and private hospitals, clinics, and health centers. In 2018 she left Europe to go and live in Bali where her real-life journey began. Since then she has continued working remotely and has never looked back. She would like to tell you a bit about her beliefs and purpose. If it is something that aligns with you, please feel free to get in touch, she would love to know your thoughts and goals to improve your health and overall happiness. We are all part of Nature, right? So, if we give our body the conditions it needs, it will simply flourish, just like any flower would do! You will feel joyful, full of energy, and balanced, and who doesn't want that? Suzy helps her clients achieve their health goals. She teaches them how to feed their bodies naturally and how they can reach and maintain a strong, balanced mind and body. She also gives vegan and vegetarian cooking lessons, and last but not least, she shows sustainable ways of cooking, eating, and living! If she had a magic wand, what would she change? She would transfer self-awareness to everyone on this Planet. Why, you may be asking? Well, if you are aware of who you are, what your body needs and, how you can impact this world positively, you will simply feel blissful, and that will benefit those around you. Her recipe is "Happy people make people happy." If she had to choose a book that impacted her life, that would be “The Alchemist” by Paulo Coelho. It taught her we can learn to flow in life, everything can be transformed for the better, and if we develop a little patience and have faith in ourselves, anything is possible!! It is easy to have a healthy mind and body if you know how to and, Suzy would be extremely happy to help you, teach you and guide you in this empowering and revolutionary life process! Follow Suzy on Instagram @venutrition_velife_veyou and LinkedIn.


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