Fruit Stew Vegan Plant-Based Raw Food Recipe

Fruit Stew is super healthy, sweet, spicy, citrusy, and totally delicious. Make in 5 minutes. Eat this as is or over rice. Add other fruit. The more the merrier!

This seems like a summery dish because of the tropical fruit, and it IS delicious when it’s warm out, but mango and papaya are available all year round in the US and most other places.

Somewhere, mangoes and papaya are being grown and harvested all the time. All. The. Time.

Some varieties are easier to find at certain times of the year, but they’re all delicious and will go well in this fruit stew.

This makes me happy.

In this fruit stew, the sweet fruit tastes amazing with the heat of the jalapenos and red pepper. A little salt, and ohhhh. Perfect.

Just make sure the fruit is ripe. For mango and papaya both the flesh with give to gentle pressure.

My favorite cucumbers to grow and to use are pickling cucumbers. They’re the smaller more wrinkly ones that are usually available year round as well. They’re not nearly as watery as the larger slicing cucumbers. Use what you can find or have on hand, of course.

Papayas have seeds that are peppery and delicious as well as nutritious. You can add a few to your fruit stew, if you like. Just save them when you scoop them out and add a tablespoon and stir in.

These are really beautiful. Like art.

Check out this Frida Kahlo work. Art wasn’t her only passion, she loved food and cooking and hosting raucous dinner parties.

Mangoes and papayas aren’t just pretty, they’re full of digestive enzymes, especially the papaya, which contains papain,
amylase, and protease enzymes. These enzymes help in carbohydrate and protein digestion and nutrient availability and absorption.

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Fruit Stew Vegan Plant-Based Raw Food Recipe

This is surprisingly filling. As written, this is oil-free and delicious as it is. If you're not oil-free, adding a tablespoon or so of good olive oil adds another layer of flavor.

Course Side Dish

Cuisine Vegan

Prep Time 5 minutes

Servings 3

Calories 230 kcal

Ingredients

• 1 mango cubed
• 1 papaya cubed
• 1 cucumber chopped
• 1 teaspoon salt
• 1 medium onion finely chopped
• 1 red bell pepper finely chopped
• 1 jalapeno minced
• 2 tablespoons lime juice
• black pepper
• red pepper flakes

Instructions

1. In a food processor fitted with an "S blade, puree about a third of each of the mango, papaya, cucumber, and salt until very smooth. This is the stew base.

2. In a large bowl, add the remaining chopped mango, papaya, and cucumber, along with the onion, red bell pepper, and jalapeno.
3. Stir to mix.
4. Add the lime juice and stir again.
5. Serve with a bit of black pepper and a few crushed red pepper flakes.

Nutrition Facts

Fruit Stew Vegan Plant-Based Raw Food Recipe

Amount Per Serving

Calories 230

* Percent Daily Values are based on a 2000 calorie diet.

Want More Mango? Try …

Mango Banana Ice Cream

Simple, fruity, easy to make.

Fruit Trivia

Lisa V Gotte

Hello! I’m Lisa, a vegan artist, photographer, author, Vegan Life Coach Educator, and RYT 200 yoga teacher. I love showing others how simple and delicious a plant-based diet can be. I draw and paint, cook, write, take lots of pics, eat lots of chocolate, and practice gratitude daily.