Plant Based Mum Blog

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Immune Boosting Vegan Winter Stew

With winter on our doorstep, it’s time to bring out the nourishing and hearty stews and soups to keep us full and warm. One of our go-to’s during winter is this immune boosting vegan winter stew - it is easy to make, with leftovers for the next day too!

In the pantry you’ll need:

  • Vegetable Stock (1/2 cup)

  • 1/2 teaspoon turmeric

  • 3 Garlic cloves (crushed)

  • 1 large brown Onion (roughly chopped)

  • 1/2 cup Passata Ristica Crushed Tomato Sauce

  • 1 Can Organic Brown Lentils (rinsed well and drained)

  • 1 Can Organic Cannellini Beans (rinsed well and drained)

  • 1 Cauliflower (divided into smaller florets)

  • 4 large Carrots (peeled and roughly chopped into smaller pieces)

  • 2 large zucchinis (roughly diced)

  • 1 cup cooked Peas

  • 1 small Sweet Potato (peeled and diced)

  • 2 Dutch Cream Potatoes (peeled and diced)

  • 2 large sticks of Celery (roughly chopped)

  • 1 generous handful of washed Baby Spinach (to serve)

  • Salt and Pepper (to taste)

Now, to cook your delicious stew…

  1. Make up your half a cup of your vegetable stock according to packet directions.

  2. Pre-heat oven to 180 degrees celsius, peel and dice your sweet potato, dutch potatoes and your carrots. On a large lined baking tray place your diced sweet potato, diced carrot, diced dutch cream potatoes and cauliflower florets. Place in the oven to roast for around 30 minutes (or until slightly soft).

  3. In a large saucepan, brown up your roughly chopped onion. Add three crushed garlic gloves, chopped celery, cooked peas, passata tomato sauce, beans and lentils. Stir until warmed, then add to the saucepan your vegetable stock, tumeric and your roasted veg from the oven. Bring to a low simmer for 15-20 minutes, or until sauce thickens, stiring to combine ingredients well with sauce.

  4. Place portions of your stew in large serving bowls along with some brown rice, topping with washed baby spinach and season with salt and pepper if desired. If you have leftovers, they do very well paired with some pasta the next day!

Bon Appétit!


Recipe of the Quarter - Strawberry Chia Cup with Almond Yoghurt

It is evident that almond mylk has many benefits, especially for breastfeeding mums with it’s galactagogue properties, high calcium, magnesium, vitamin D levels and good mono saturated fats -  but have you ever tried almond yoghurt? We share our recipe for a delicious strawberry chia cup with almond yoghurt in our ‘recipe of the quarter’.

Making the Almond Yoghurt: 

To make the almond yoghurt bring 2 cups almond milk to the boil on the stove until warm. Set aside 1/2 cup of the warmed almond milk in a bowl to cool at room temperature. Meanwhile, poor the remaining milk into a baking dish and let cool gradually, until it is just warm to the touch. Then, add a yoghurt starter of your choice (we like bella + bella non-dairy yoghurt starter from iHerb) to the bowl of milk that was set aside earlier (tip: it must be cooled right down, otherwise it will get rid of the good bacteria in your starter!). Now, add this mix to your baking dish along with a tablespoon of maple syrup and whisk to combine. Cover the baking dish and place in your oven set to the lowest temperature. Leave for at least 8 hours (longer if possible, as the longer you leave it the more culture you get). 

Chia Cup Recipe: 

Combine your Almond Yoghurt with 3-4 tablespoons of whole chia seeds, and half a punnet of chopped strawberries in a glass jar. Refrigerate for at least 3 hours, then serve and enjoy! 

Bon Appètit!