Blas Y Tir - The home of welsh produce - Our Recipes

Peanut, Butternut & Cauliflower Stew

A deliciously light sweet butternut and cauliflower stew flavoured with creamy coconut, savoury peanut butter and a mix of fenugreek, nigella and fennel seeds. A slightly more complex dish to master, this unique stew is a fantastically fragrant stew that can be eaten any time of the year. Serve with wholegrain rice to soak up all the extra sauce!

This Peanut, Butternut & Cauliflower Stew has been created exclusively for us by food blogger The Balanced Kitchen. You can find out more about The Balanced Kitchen by visiting her Instagram and popping onto her website!

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  • 30 mins
  • Makes: 4
Peanut, Butternut & Cauliflower Stew Ingredients
Peanut, Butternut & Cauliflower Stew Bowls
Peanut Butter & Butternut Squash Cauliflower Stew


  • 100g Wholegrain Rice, rinsed
  • 50g Red Rice, rinsed
  • 2-3 Small Brown Onions, chopped
  • 2 Garlic cloves
  • 1 tsp Ground Ginger
  • 1 tbsp Curry Powder
  • 1 tsp Nigella Seeds
  • 1 tsp Fenugreek Seeds
  • 1 tsp Fennel Seeds
  • 300g Butternut Squash, peeled & cubed
  • 1 Small Cauliflower, washed and broken into smaller florets
  • 1 Potato, cubed
  • 1 tin Chopped Tomatoes
  • 2 tbsp Crunchy Peanut Butter
  • 400mls Vegetable Stock
  • 1 tin Coconut Milk
  • 2 handfuls Spinach


  1. Add the rinsed rice to a saucepan, cover with double the volume of water and bring to the boil. Turn the heat down and leave to simmer for about 20 minutes.
  2. Ina  large pan, fry the onion in a dash of oil over a low-medium heat for 5 minutes, or until they start to soften.
  3. Add the garlic, ginger, curry powder, nigella seeds, fenugreek seeds and fennel seeds to the pan and stir together. Cook for about 30 seconds, until fragrant.
  4. Now add the prepared butternut squash, cauliflower florets and cubed potatoes to the mix and stir until coated.
  5. Pour the chopped tomatoes, peanut butter and veg stock to the pan and combine well. Leave to cook with the lid on for about 20 minutes, or until the butternut squash and cauliflower are cooked through and tender.
  6. After 20 minutes, add the spinach and stir through the coconut milk, then turn off the heat.
  7. Once the rice is cooked, drain and serve with the stew. Enjoy!

Top Tip

Why not make the stew in advance and re-heat ready for eating later on! You could even make it in a slow-cooker in the morning and you’ll have a delicious stew to come home to in the evening – perfect for a healthy meal, fast.

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