Nigerian vegetable stew with brown rice

Name: Nigerian vegetable stew with brown rice
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 4 portions

A meat-free tomato and vegetable stew served with brown rice — provides fibre, folate, iron and vitamin C.

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

For 4 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Cook the brown rice in plenty of water for 30–35 minutes until tender, then drain.
Step 2. Blend the tomatoes, pepper and onion and cook down in the oil for 15 minutes.
Step 3. Stir in the cooked beans or soya and simmer for 8 minutes.
Step 4. Add the washed greens and cook for 3 minutes.
Step 5. Serve the stew over the rice.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Wash all fruit, vegetables and leafy greens thoroughly in clean water before use.
Cook meat, chicken, fish and eggs thoroughly — no pink meat, no runny egg yolk or white.
Keep raw meat, chicken and fish away from cooked food, and use separate boards, knives and plates.
Cool leftovers quickly, refrigerate where power allows, and reheat once until piping hot throughout. If you cannot refrigerate safely, cook only what you will eat.
Avoid unpasteurised milk and dairy products, and avoid raw or undercooked foods during pregnancy.
Guidance can differ — follow current Nigerian pregnancy advice or the advice of your midwife, doctor or antenatal clinic.
Cooked rice must be cooled quickly, kept chilled and reheated once only, as rice left warm can cause food poisoning.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food-based dietary guidelines for Nigeria — Federal Ministry of Health, Nigeria and FAO, reviewed 4 September 2026
WHO recommendations on antenatal care for a positive pregnancy experience — World Health Organization, reviewed 4 September 2026