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Vegan Jamaican Mango Stew with tempeh and thyme - holycowvegan.net
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5 from 4 votes

Vegan Jamaican Mango Stew

A bowl of delicious, warm vegan Jamaican Mango Stew flecked with tempeh, bell peppers, onions, and thyme. Serve with some rice or quinoa.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Stew
Cuisine: Jamaican
Diet: Gluten Free, Vegan, Vegetarian
Keyword: Vegan Jamaican mango stew
Servings: 8 servings
Calories: 224kcal

Ingredients

  • 2 ripe mangoes (pitted and diced)
  • 1 medium red onion, (finely diced)
  • 3 cloves garlic (minced)
  • 2 teaspoon vegetable oil
  • 1 medium green bell pepper (seeded and diced)
  • ¼ scotch bonnet pepper (deseeded and minced. This is an incredibly hot pepper, so if you don't want to use it, use a seeded jalapeno instead. It does add great flavor, though.)
  • 8 oz tempeh (cut into ½ inch cubes)
  • 1 teaspoon nutmeg
  • 1 teaspoon curry powder
  • ½ teaspoon black pepper
  • ½ teaspoon paprika
  • 1 tablespoon tamari (or soy sauce)
  • 1 tablespoon thyme (chopped roughly. If using dried thyme use 1 tsp)
  • ½ teaspoon turmeric
  • 2 tablespoon cilantro (finely chopped, optional)
  • Salt to taste
  • 2 medium potatoes (boiled and diced)
  • 14 oz full fat coconut milk
  • ¼ cup mango puree

Instructions

  • In a bowl, toss the tempeh cubes with curry powder, black pepper, paprika, tamari and salt.
  • Heat 1 teaspoon of oil in a large saucepan or skillet. Add the tempeh cubes in a single layer and cook 2 minutes or until browned lightly on all sides.
  • Remove the tempeh and reserve.
  • In the same pot, add the remaining oil and saute the onions and garlic until they begin to soften, about 3-4 minutes.
  • Add the green pepper, scotch bonnet pepper, turmeric and thyme, and stir well to mix. 
  • Add the cooked potatoes and half the coconut milk. Stir well to mix and bring to a boil. Lower heat to a simmer, cover, and let the stew cook for five minutes so the flavors merge.
  • Add the tempeh, mangoes, mango puree and the remaining coconut milk and heat until warmed through, but turn off the heat before the stew comes to a boil. Check salt and add more if needed.
  • Garnish with cilantro, if using, and serve hot.

Notes

This stew is great served over rice or quinoa.

Nutrition

Calories: 224kcal | Carbohydrates: 18g | Protein: 8g | Fat: 15g | Saturated Fat: 10g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Potassium: 539mg | Fiber: 2g | Sugar: 3g | Vitamin A: 262IU | Vitamin C: 29mg | Calcium: 61mg | Iron: 3mg