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Vegetable Stew with Coconut Milk

Vegetable Stew with Coconut Milk
Ready In: 40 minutes
Serves: 6
Dairy-freeLow Added Sugar

What you'll need

Measuring cups
Measuring spoons
Large pot
Sharp knife
Stovetop
Can opener
Cutting board
Sharp knife
Spatula or spoon

Ingredients

Serves 6
1 teaspoon Vegetable Oil
1 Onion Small, diced
2 cloves Garlic minced
2 Sweet Potatoes peeled and diced into 2-inch chunks
Collard Greens one small bunch, cut into bite-sized pieces or Kale one small bunch, cut into bite-sized pieces
14 ounces Light Coconut Milk
2 cups Water or 2 cups Vegetable Broth
1 tablespoon Soy Sauce
Crushed Red Pepper Flakes to taste
1 pound Fish Fillets or 1 pound Shrimp or 1 pound Chicken boneless and skinless or 14 ounces Garbanzo Beans equivalent to one can
1 Lime juiced

Directions

1.

Step 1 picture
In a large pot, heat oil and saute onion and garlic for two minutes.

2.

Step 2 picture
Add the sweet potatoes, greens, coconut milk, water, soy sauce, and chili flakes. Simmer for 20 minutes, stirring occasionally.
3.In the meanwhile, prepare your choice of protein: Cut the fish into large chunks or the chicken into bite-sized pieces. Leave shrimp whole; peel if desired. Drain the garbanzo beans.

4.

Step 4 picture
When the vegetables are tender, add protein to the pot. Cover and let cook about 7-10 more minutes, or until meat is cooked through. Squeeze lime juice over everything before serving. Serve with cooked rice, quinoa, or another grain.

Chef's Tips

  • Can substitute one small butternut squash for the two sweet potatoes, if desired.
  • Top this dish with chopped cilantro, basil, or green onions for even more color and flavor!
  • Nutrition facts are calculated using garbanzo beans and 1/2 cup of cooked rice. Reduce the sodium with low-sodium soy sauce.

Nutrition Facts

Serving Size 1.00 cup

Serving Per Container 6

Amount Per Serving
Calories 340
% Daily Value*
Total Fat 9 g12%
Saturated Fat 5 g25%
Sodium 612 mg27%
Total Carbohydrate 58 g21%
Dietary Fiber 7 g25%
Protein 10 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: