Easy Healthy Vegan Mango Stew

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This heart healthy and absolutely delicious vegan Mango Stew is loaded with flavours, spices and healthy omega fatty acids. Made with fresh mango, kidney beans, sliced carrots, coconut milk and topped with fresh herbs. It’s so easy to make and ready in under 30 minutes.

This easy and healthy one pot stew is my exotic twist on the traditional winter stew. Instead of meat, we have fresh mango which has a wonderful meat-like texture and adds an exotic freshness to the dish. 

What’s great about this simple and healthy delicious mango stew:

  • Just about everything
  • Loaded with fresh and exotic flavours
  • Delicious and creamy sauce
  • Heart healthy recipe
  • Freezer friendly and amazing for meal prep
  • Easy and quick to make
  • One pot recipe (save on those dishes)
  • Vegan, gluten free and soy free

Meal prep friendly vegan stew

I am a huge fan of meal prepping. It makes life so much easier and can mean the difference between a delicious and healthy weeknight dinner instead of a last minute rushed food delivery. 

This easy vegan mango stew is amazing for meal prepping. Just make a large batch and freeze it for later. I like to freeze it directly in the pan I plan to reheat it in late, because it just makes it that much easier. 

When you are ready to cook it, just cover the pan with tinfoil and reheat in the oven at 350F for 30-40 minutes or until it’s heated all the way through. 

Can I use something other than coconut milk?

Yes, you can. If you are not a fan of coconut milk, you can easily substitute it with another plant based milk. I like to use almond milk as it has the same great heat healthy nutrients as coconut milk, but you can just use your favourite non dairy milk. 

You can also substitute the coconut oil with regular virgin olive oil for the same health benefits. 

How to serve this vegan stew

You can serve this delicious exotic stew with a side of cooked brown rice. Brown rice works amazing at soaking up all the delicious sauce in this stew. Other great options to serve with are:

  • Cooked quinoa – great way to get extra added vitamins and minerals
  • Cooked couscous – easy, delicious and quick option
  • Creamy polenta – great way to get extra vitamins and plant based protein

Using leftovers

If you have any leftovers there are plenty of ways to use them:

  • You can eat it as a quick and healthy lunch bowl the next day
  • Add extra water and make it into a healthy soup that can be quickly reheated in the microwave
  • Load any leftover stew into wraps and bring with you to-go
  • Make it into a quick lunch tacos bowl by adding corn and tacos to the stew 

How is this Simple and healthy vegan mango stew made? It’s very easy. Just:

Instructions

  • Heat coconut oil in a large pan and add the diced onions. Let the onions sweat at medium high heat for a few minutes while stirring occasionally. Once the onions start to look clear, add the minced garlic and sliced carrots. Allow to cook for 1-2 minutes before adding diced bell peppers, kidney beans, and all the spices. 
  • Cook for a few minutes while stirring occasionally and then add the diced mango. Pour in the coconut milk and tamari. Add extra salt and a little water to the sauce if needed and let the stew simmer at low heat for 10-15 minutes. Serve with rice and a topping of fresh cilantro or basil and enjoy.

Easy Healthy Vegan Mango Stew

This heart healthy and absolutely delicious vegan Mango Stew is loaded with flavours, spices and healthy omega fatty acids. Made with fresh mango, kidney beans, sliced carrots, coconut milk and topped with fresh herbs. It’s so easy to make and ready in under 30 minutes.
Course Dinner
Cuisine American
Keyword healthy recipes, vegan
Prep Time 10 minutes
Cook Time 20 minutes
Author Simone – Munchyesta.com

Ingredients

  • 2 tbsp Coconut oil
  • 1 large Yellow Onion Diced
  • 3 cloves Garlic Minced
  • 2 Carrots Rinsed and sliced
  • 1 Red Bell Pepper Diced
  • 1 can (15oz) Kidney Beans Rinsed and drained
  • 1 can (15oz) Coconut Milk
  • 1 large Mango Diced
  • 1 tbsp Curry Powder
  • 1 tbsp Paprika
  • 1 tsp Ground Cumin
  • 1 tsp Dried Basil
  • 1 tsp Chili Sauce
  • 1 tbsp Tamari
  • Salt to taste
  • 1 bunch Fresh Cilantro or Fresh Basil Chopped

Instructions

  • Heat coconut oil in a large pan and add the diced onions. Let the onions sweat at medium high heat for a few minutes while stirring occasionally. Once the onions start to look clear, add the minced garlic and sliced carrots. Allow to cook for 1-2 minutes before adding diced bell peppers, kidney beans, and all the spices. 
  • Cook for a few minutes while stirring occasionally and then add the diced mango. Pour in the coconut milk and tamari. Add extra salt and a little water to the sauce if needed and let the stew simmer at low heat for 10-15 minutes. 
    Serve with rice and a topping of fresh cilantro or basil and enjoy.

Notes

freezer friendly 

If you are looking for more easy and delicious vegan stews try my easy and flavourful vegan roasted veggies stew or my easy vegan chili

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