10 Favourite Stews to Ragu

[Alberta Louise]

Seasonal Farmers Market Harvest fresh produce stew with fresh garlic

Cherry Tomato, Portabello Mushrooms and Cauliflower

Chanterelles, Carrot, Celery and Leek

a la Mexicana hot chilli

Sweet Potato, spiced masala potato and baby spinach

Taro, butter mushrooms and root vegetables

Kale, Courgette, Mushrooms and Aubergine

Bell Peppers, Tomato and Mushrooms

Feisty Aubergine, Mushrooms and Potato sambal

Mixed Vegetable stew including artichokes and tomatoes

Herbs of Choice:

Fresh rosemary, thyme, sage and a bay leaf

Garnish with chopped fresh leaf parsley

[Alberta Louise]

Add a can of beans (black beans, chickpeas or any beans you like) to the Cassava and Sweetcorn Stew for additional flavour.

Also 1 tsp of date sugar powder or syrup to be included in the recipe after the herbs have fried.

Date sugar powder and date syrup has a low GI indicator. It’s vegan and gluten-free. It has a wealth of antioxidants and is mineral-rich and Date Sugar Powder is fibre-rich.

[Alberta Louise]

Cassava and Sweet Potato Stew 

Ingredients: 4 Frozen rounds of Cassava found at speciality shops

1 medium Sweet potato, peeling and dry air-oven roasted

2 small Tomatoes, chopped

2 Red Onions, diced

Olive oil, 2 tbsp

10 fresh Curry Leaves

1/2 tsp store-bought chilli and garlic mix in a bottle

1/2 tsp store-bought ginger in a bottle

1/2 tsp dried flaked chillies

1/2 tsp cumin seeds

1/2 tsp turmeric

The juice of 1 lime

Salt and pepper

1/4 tsp red pepper as garnish

Directions:

Defrost the cassava and boil for 45 minutes. Once cooked cut into diced pieces

Peel and cut the Sweet Potato into rounds for the roaster. Add abit of oil. It takes about 10 minutes high heat and blistered for the Sweet Potato to cook through. Bask and roast the other side once.

In a separate pan add 1tbsp olive oil, curry leaves, chilli, dried chillies, garlic, ginger, turmeric, a bay leaf and cumin seed

Fry the herbs for a couple of minutes only. 

Peel the onion, dice and saute with the herbs. Add the tomatoes 

When the onion is soft and translucent add enough water to continue the cooking process and cook it down. It is imperative the cassava isn't mushy.  Transfer the drained cassava to the skillet. Add the air-ovened roast sweet potatoes and gently fold in. It coagulates. Discard the curry leaves and the bay leaf. Salt and pepper to taste.

Garnish with fresh cilantro (coriander), the juice of one small lime and zest, a little red pepper powder and dukkah.

Serve immediately

[Alberta Louise]

I have just heard it on authority a ragu can be made with vegan friendly white wine too.  So today is the day for a brand new experience. Since there is a clearance sale at my local wine store and it's vegan friendly I am using the Black Label Chardonnay from McGuigan to make a splash. It has the V for vegan sign on the back. 

[Alberta Louise]

Add a few mushrooms to each dish (see above) and add 3 tbsp vegan friendly red wine and you have got yourself a ragu