A great one pot meal.


  • 1 medium onion diced
  • 1 tsp brown mustard seeds
  • 1 red chilli deseeded and minced
  • unrefined sunflower oil
  • 450 g tin plum tomatoes (roughly chopped with some of the juice - only half will be used)
  • 500 ml sugar free pineapple juice (or exotic juice drink)
  • 200 g carrots (halved and sliced into 5 cm/2in pieces)
  • 200 g pumpkin or butternut squash (diced into 5 cm/2in pieces)
  • 100 g turnip (diced into 5cm/2in pieces)
  • natural sea salt
  • 100 g parsnip (peeled, halved and slice into 5cm/2in pieces)
  • 200 g sweet potato, diced into 5 cm (2in) pieces
  • ½ packet of creamed coconut
  • 1 tblsp chopped fresh coriander


  • Saute the onion in a little sunflower oil on a medium heat for 2 minutes.
  • Add the mustard seeds and allow to pop for 2 minutes, and add the chilli and sauté for a further minute.
  • Add the tomatoes, pineapple juice, carrots, turnip, a pinch of salt and 115ml of water.
  • Bring to a boil. Lower the heat, place a lid on top and simmer for 3 minutes. Add the pumpkin, parsnip and sweet potato.
  • Replace the lid and continue to simmer for 15 minutes until the vegetables are cooked through but not mushy.
  • Chop up the creamed coconut and add to the pot along with the fresh coriander. Season well.
  • Tip: This dish freezes well!

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