Peanut, Butternut & Cauliflower Stew

Time: 55 mins
Serves: 4
Tags: Dairy Free, Family, Gluten Free, Healthy, Vegan, Vegetarian


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!


  • 100 g Wholegrain Rice, rinsed
  • 50 g Red Rice, rinsed
  • 2 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
  • 300 g Butternut Squash, peeled & cubed
  • 1 Small Cauliflower, washed & broken into smaller florets
  • 1 Potato, cubed
  • 400 g Chopped Tomatoes
  • 2 tbsp Crunchy Peanut Butter
  • 400ml Vegetable Stock
  • 400ml 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. In a 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.
  8. 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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