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Vegan Sancocho

February is almost coming to an end, and we’re looking at 6 more weeks of winter. That’s why we’re loading up on hearty and comforting soups to make it through the blah. Spice up the rest of your winter & the rest of Black History Month with this Vegan Sancocho recipe! 

Vegan Sancocho

Sancocho is a staple in the Dominican Republic. It is a thick and hearty soup made with meats, root vegetables and spices. Sancocho is typically served on special occasions, You may be thinking—sancocho with no meat? Rest assured. This recipe has been tested by a Dominican mother who specializes in sancocho, and it got two thumbs up! We use yuca and yautia, two root vegetables that can usually be found in Caribbean markets. To thicken up the stew, we used pureed red lentils. 

Yuca is a tuber vegetable that survives best in hot, tropical climates. It is a good source of vitamin C, manganese, and fiber. Yautia is a starchy tuber that has a nutty, earthy flavor. It contains copper, vitamin B6, potassium, and iron. Mix in your lentils and you’ve got a well-balanced, protein-rich, plant-based meal. Lentils contain about 16 grams of dietary fiber per cup, which is 24% of the recommended daily value. They also contain about 18 grams of protein.

Enough with the small talk…let’s get to cooking. Begin by boiling the lentils in a pot filled with water for about 20 minutes, or until tender. Drain, cool and transfer to a blender. Blend to a smooth puree and set aside. In a large pot, heat the olive oil and add the onion, red bell pepper, garlic and tomato paste. Sauté for 1 to 2 minutes, and then add the lentil puree, water, yuca, yautia, corn and plantain. Cook for 35 minutes over medium heat with the lid on, making sure to stir every 10 minutes. By the end of the cooking time, the stew should be thick and you should be able to stick a fork through the root vegetables. If you want a thinner consistency, add more water, until desired consistency is reached. Stir in the fresh cilantro, ground oregano, lime juice and salt to taste.

This recipe is from our cookbook (!!!) We’re being really nice though, and in the spirit of Black History Month, we’re hooking you up. This recipe is great for meal prepping and having all week long. What do you think of a Vegan Sancocho recipe? Do you approve too? Let us know what you think in the comments below!

Vegan Sancocho
Serves 2
Print
Ingredients
  1. 1⁄2 cup dried red lentils
  2. 1 tbsp olive oil
  3. 1⁄4 small onion, chopped
  4. 1⁄2 medium red bell pepper, chopped
  5. 3 cloves garlic, minced
  6. 1 tbsp tomato paste
  7. 4 cups water
  8. 1⁄2 small yucca, peeled and cut in half
  9. 1⁄2 small yautia, peeled and cut in half
  10. 1⁄2 medium corncob, cut in half
  11. 1⁄2 small green plantain, peeled & cut in 1/2" thick slices
  12. 1⁄4 cup fresh cilantro
  13. 1⁄2 tsp ground oregano
  14. Juice of 1⁄4 lime
  15. Salt to taste
Instructions
  1. Boil the lentils in a pot filled with water for about 20 minutes, or until tender.
  2. Drain, cool and transfer to a blender. Blend to a smooth puree. Set aside.
  3. In a large pot, heat the olive oil and add the onion, red bell pepper, garlic and tomato paste.
  4. Sauté for 1 to 2 minutes, and then add the lentil puree, water, yuca, yautia, corn and plantain. Cook for 35 minutes over medium heat with the lid on, making sure to stir every 10 minutes.
  5. By the end of the cooking time, the stew should be thick and you should be able to stick a fork through the root vegetables. If you want a thinner consistency, add more water, until desired consistency is reached.
  6. Stir in the fresh cilantro, ground oregano, lime juice and salt to taste.
Notes
  1. If reheating, add some water until stew-like consistency is reached.
Food Heaven Made Easy https://foodheavenmadeeasy.com/

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2 Comments on Vegan Sancocho

  1. Vanessa
    March 17, 2018 at 9:27 pm (9 months ago)

    I love this recipe. I plan on making it this Sunday. Do you have other vegan recipes for traditional Dominican dishes like Mangú that you can provide me with?

    Reply
    • Wendy
      Wendy
      March 19, 2018 at 2:55 pm (9 months ago)

      There’s a mangu recipe in the cookbook!

      Reply

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