Whilst flicking through one of my nutrition books i stumbled across what i thought was rather interesting facts on the sweet potato. Not nearly using this sweet lil vegetable enough in my cooking, i decided to scrub up on my knowledge so heres a little something i learnt.
Recent studies have shown that these orange fleshed vegetables are one of natures supreme sources of beta-carotene (found in red fruits & veg) which converts to Vitamin A in the body promoting ones immunity by protecting toxins and cancer formations. It is also high in antioxidants which protects our cells slowing our ageing process.
So lets start eating this blessing. I’ll help inspire you with this beautiful spicy sweet potato stew. I decided to use red/orange vegetables to compliment this recipe so that it is fully loaded with beta-carotene love.
INGREDIENTS
3-4 sweet potatoes
4 carrots
1 red capsicum
1 can chickpeas
1 brown onion
3 cloves garlic
2 jalapeños
2-4 red hot chillies – for those who like it hot use 4 or more! i do
2 tbs cummin
2 tbs tumeric
2 tbs crushed coriander
1 tbs caraway seeds
1 can coconut milk
1 fresh tomato
1 can diced tomato
1 cup brown rice
1/2 lemon
4/5 cloves
1 bunch fresh coriander
Note: use organic produce whenever possible
Throw onion, garlic, jalapeños & chillies into a blender. Pour 1 cup water into a large pot and heat, i don’t use oil in my cooking so i use water as a replacement, feel free to use extra virgin oil if needed.
Pour your blended spices into the pot and soften. Add all of your dried spices stir for 2 minutes. Chop sweet potatoes to desired size and add to the pot. Cook for 10 mins then add red capsicum and carrot cook for another 10. Keep a close eye stirring occasional avoiding burns. Next add diced fresh tomato, canned tomato & coconut milk. Place the lid on top and turn heat to low. Cook for around 30 minutes.
– – How to achieve perfectly plump brown rice
Thanks to Jaimie Oliver i have found the perfect way to cook rice. 2 cups water, 1 cup brown rice, 4/5 cloves and half a lemon. Simmer until all the water is soaked up = deliciously perfecto’
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Check on your stew, taste, add more spices if desired. If you think the stew has too much liquid let simmer with the lid off or vice – versa – add some more water.
Serve with rice & an abundance of fresh coriander.
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Happy eating xOx
greenandsqueaky 