Basic Healthy Recipe

Spicy Vegan Rice Stew

Average: 5 (3 votes)
(3 votes)
Spicy Vegan Rice Stew

Spicy Vegan Rice Stew - A healthy and spicy affair

share Share
bookmark_border Copy URL
Health Score:
97 / 100
45 min.
ready in 3 d. 45 min.
Ready in

Healthy, because

Even smarter

Nutritional values

Strictly speaking, it is wild rice not a grain, but a type of sweet grass - and offers about three times as much fiber and twice the amount of protein as brown rice.

The longer you let the chipotle oil infuse, the more intense it becomes. Once it has reached its ideal spiciness (after 14 days), you can remove the pods. It fits not only to the rice stew vegan, but also well to other dishes. Stored in a cool and dark place, it will keep for about six months.

1 serving contains
(Percentage of daily recommendation)
Calorie494 cal.(24 %)
Protein20 g(20 %)
Fat17 g(15 %)
Carbohydrates64 g(43 %)
Sugar added0 g(0 %)
Roughage13.7 g(46 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E3.1 mg(26 %)
Vitamin K37.9 μg(63 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.3 mg(78 %)
Vitamin B₆0.6 mg(43 %)
Folate151 μg(50 %)
Pantothenic acid1.3 mg(22 %)
Biotin5.6 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C34 mg(36 %)
Potassium1,113 mg(28 %)
Calcium102 mg(10 %)
Magnesium190 mg(63 %)
Iron4.2 mg(28 %)
Iodine15 μg(8 %)
Zinc4.7 mg(59 %)
Saturated fatty acids2.5 g
Uric acid101 mg
Cholesterol0 mg
Complete sugar4 g


3 Dried and smoked Chipotle chiles
1 garlic clove
2 sprigs thyme
1 tsp peppercorns
11 ozs olive oil (a little more if needed)
9 ozs Wild rice
18 ozs potatoes
1 red chili pepper
1 stalk Leeks
3 ½ ozs frozen Fava bean
½ tsp fennel seeds
½ tsp Coriander
1 ½ ozs chopped Nut (e.g. almond kernels, macadamia nuts, cashews)
26 ozs Vegetable broth
2 Tbsps chopped Jalapeño
How healthy are the main ingredients?
potatoolive oilLeekthymegarlic clovesalt

Kitchen utensils

1 canning jar (340 ml)

Preparation steps


For the oil, de-stem chipotle peppers, and place in a clean screw-top jar. Peel garlic. Wash thyme sprigs, shake dry, and add to jar with garlic and peppercorns. Fill the jar with 10 ounces of olive oil (everything must be completely covered by oil). Close the jar and leave it at room temperature for at least 3 days, shaking the oil once a day and making sure that everything is always well covered with oil.


For the vegan rice stew, cook the wild rice according to package instructions in boiling salted water for 35-40 minutes until al dente. Then drain, rinse and leave to drain.


Meanwhile, wash potatoes thoroughly, cover just with water, salt, and cook over medium heat for about 20 minutes; then drain and allow to steam. Cut chili pepper in half lengthwise, remove seeds, wash, and chop finely. Clean the leeks, wash them, and cut them into 1/4-inch wide rings.


Cook beans in boiling salted water for 1-2 minutes. Then rinse with cold water, drain, and remove membrane strings. Roast fennel seeds, coriander, and nuts in a saucepan without fat over medium heat for 3-4 minutes, remove and set aside.


In the same pot, heat remaining olive oil. Add leeks with chili cubes and sauté for 2-3 minutes over medium heat, then remove. Peel potatoes, cut into cubes of about 1-inch, add and fill with vegetable stock. Add spices and simmer everything for 5-10 minutes at medium heat.


Add the wild rice, jalapeños and beans and simmer for another 5 minutes. Season the vegan rice stew with salt, pepper, and 2 tablespoons of chipotle oil and serve.