Deep Gratitude and a Really Scrumptious Stew Recipe 

It’s cold and rainy right now as I write this newsletter so have decided to share a delicious stew recipe with you all. If it is warm where you are this is still a very good recipe to make. 
In winter serve it with black rice and in summer either basmati rice or quinoa. I developed this recipe for someone who came along for an individual session who wanted low FODMAP recipes so within this recipe are a few options for the low FODMAP diet. 


Hearty Tomato stew with Grilled Zucchini

2 onions (for low fodmap omit or use green parts of spring onions)
½ leek (omit for low fodmap and use ⅓ celery stalk per person)
4 cloves garlic (omit for low fodmap diet) 
2 carrots diced medium
1 red capsicum diced small
1 fennel (can use ½ cup per person for low fodmap or omit if don’t like) sliced 
½ stalk broccoli (can have ¼ cup per person or choose another vegetable instead - some suggestions are; spinach, silverbeet, beans, pumpkin, sweet potato or potato)
2 zucchini sliced in rounds 
400g cooked cannelloni beans (omit for low fodmap - you can add ¼ cup of cooked canned lentils for low fodmap)
800g diced tomatoes 
1 tsp fennel seeds 
3 tsp cumin
2 tsp smoked paprika could add more 
Up to a litre of water
1 cup green olives 
Parsley garnish
Splash of olive oil plus 2 tbsp oil for chargrilling the zucchini 
Salt and pepper
1 cup black rice soaked overnight or for a few hours (can also use brown rice or quinoa for a change)
¼ cup pepitas 


  1. In a large wok or saucepan place the oil, onions, leek, garlic and celery (for low fodmaps you will add just the celery and maybe some green spring onions) fry for a minute or so then add the fennel seeds and cumin and fry for a further minute.
  2. Add the tomatoes and 1 cup water. Put the lid on and bring to a boil then reduce to a simmer.
  3. Leave for 10 minutes or until the tomatoes are broken down then add the red capsicum, lentils and potatoes or sweet potatoes if you have chosen those vegetables and cook for 5 minutes.
  4. Add the broccoli and silverbeet and cook for a further 5 minutes.
  5. Add the olives and turn off the heat.
  6. Chargrill the zucchini by brushing salted olive oil on each slice of zucchini.
  7. Reheat the stew and put in a serving bowl and top with chargrilled zucchini

For Rice and Pepitas

  1. Place the rice with 1½ cups water and some salt in a saucepan and bring to the boil. 
  2. Turn to a low heat and cook for 20 minutes or until rice is tender.
  3. Dry fry the Pepitas in a frying pan until they pop and sprinkle on the rice when serving.
# If you make this recipe please share on facebook or instagram to #veetsvegancookingschool

Deep Gratitude

It’s the first of July and I am deeply and utterly grateful to all of you who contributed in so many ways for me to earn over the $18 000 I needed in order to be eligible to apply for a bank loan. I am overwhelmed by people’s generosity, love and support. 
From people sharing my post, offering words of encouragement, buying cook books, buying items I put up for sale, paying for jobs as far in the future as next march, booking into courses, booking into private sessions and one person yesterday donated some money to thank me for all the posts and recipes I put out there (that was huge to accept that). 
I love you all and will be eternally grateful. 
I look forward to busy months ahead facilitating courses and individual sessions that are booked in. 
Massive love and deep heart felt gratitude. Thank you so much. 

One-One Nutrition & Cooking Sessions

Next week I will have gained my post graduate certificate in Human Nutrition from Deakin University and will be continuing on to do my Masters. This gives me the opportunity to run 1:1 cooking and nutrition sessions. I can do this in person or online.
The sessions can be 1 hour or up to 4 hours long and can cover a range of areas in nutrition and cooking depending on your individual needs.
Some people have booked in for
~ Complete protein meals 
~ Cheese and butter
~ Calcium rich meals
~ Easy lunch ideas 
~ Balanced meals
~ Sweet treats
~ Bulk cooking 
1:1 sessions include;
~ the recipes
~ helpful tips and tricks
~ take home organic food (for face to face sessions)
Cost $195 per hour 
Bring a friend for  $50 per hour extra
5 session package $820



Have a wonderful week everyone.




Tags:Stew tomatoes zucchini fennel

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