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!
- 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
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