Cocktail Recipes, Spirits, and Local Bars

Sustenance Stew with Sweet Potatoes and Swiss Chard

Sustenance Stew with Sweet Potatoes and Swiss Chard


We are searching data for your request:

Forums and discussions:
Manuals and reference books:
Data from registers:
Wait the end of the search in all databases.
Upon completion, a link will appear to access the found materials.

Hearty vegan and gluten-free soup with sweet potatoes, canned tomatoes, Swiss chard, and almond butter. 30-minute cooking time.

Photography Credit:Anson Smart

This month we’re sharing a few recipes from our friend Tess Masters, The Blender Girl! Tess is our go-to gal for fantastic vegan and gluten-free blender recipes. Check out her newest book The Perfect Blend, available now on Amazon.

This soup makes for some crazy-amazing comfort food. Not only is it vegan and gluten-free, but you won’t believe something so quick and easy can taste so amazing.

The clever combo of sweet potatoes, canned tomatoes, Swiss chard, and creamy almond butter results in a righteous ride that will make you weak at the knees.

Cauliflower rice makes this dish low in carbs, but you can also serve this stew with any grain you prefer.

Add the hemp and chia seeds for more protein and anti-inflammatory omega fatty acids, if you like, and top with extra avocado for a more sustaining meal.

Get the book! The Perfect Blend: 100 Blender Recipes to Energize and Revitalize by Tess Masters

Sustenance Stew with Sweet Potatoes and Swiss Chard Recipe

Reprinted with permission from The Perfect Blend, copyright 2016 Tess Masters. Published by Ten Speed Press, an imprint of Penguin Random House LLC. (Photography copyright 2016 by Anson Smart)

Ingredients

For the cauliflower rice:

  • 2 medium heads cauliflower, cut into florets (See How to Cut and Core Cauliflower)
  • 1/4 cup (60ml) extra-virgin olive oil
  • 1 teaspoon salt, plus more to taste

For the stew:

  • 1 tablespoon grapeseed oil or extra-virgin olive oil
  • 1 medium yellow onion, roughly chopped
  • 2 teaspoons minced garlic (about 2 cloves)
  • 3 cups (720ml) vegetable broth
  • 2 (14.5-ounce/411g) cans whole tomatoes with their juice
  • 1 1/2 tablespoons minced fresh ginger
  • 1/4 teaspoon red pepper flakes
  • 4 cups (570g) peeled and roughly diced orange-flesh sweet potatoes
  • 3 cups (210g) chopped broccoli florets
  • 4 cups (120g) Swiss chard, stalks removed, leaves cut into ribbons (about 1 large bunch)
  • 1/3 cup (43g) roasted almond butter
  • 1/2 cup (14g) loosely packed finely chopped cilantro
  • 1 medium avocado, pitted, peeled, and sliced
  • 1/2 cup (80g) sliced raw almonds

Optional Boosters:

  • 1/4 cup (35g) shelled hemp seeds
  • 1 tablespoon chia seeds (black or white)
  • 1/4 cup (10g) pea greens

Special equipment:

  • Blender

Method

1 Make the cauliflower rice: Preheat the oven to 375°F (180°C). Line a large baking sheet with a silicone liner or parchment paper.

Put the cauliflower florets in a food processor and pulse about 5 times, until the cauliflower has the texture of couscous. You may have to process in two batches. Transfer the cauliflower to a large bowl and stir in the oil and 1 teaspoon of salt until well combined.

Transfer the “rice” to the prepared baking sheet and bake for 15 minutes. Stir with a spatula

or wooden spoon and continue to roast for another 15 minutes, until the “rice” begins to brown. Set aside until ready to serve.

2 Make the stew: In a large pot over medium heat, warm the oil and sauté the onion and garlic with a pinch of salt for about 5 minutes, until the onion is soft and translucent.

Meanwhile, add the broth, tomatoes, ginger, and red pepper flakes to your blender and pulse a few times on low until rustically chopped and combined but not blended. Stir this broth mixture along with the chopped sweet potatoes in with the sautéed onion.

3 Simmer the stew: Increase the heat to high and bring the mixture to a boil. Lower the heat to medium, add 1/2 teaspoon of salt, and simmer, uncovered and stirring occasionally, for about 15 minutes, until the sweet potato is just tender.

4 Finish the stew: Add the broccoli and simmer for another 5 minutes. Stir in the chard and almond butter and simmer for another 5 minutes, until the chard is just wilted.

The broth should be absorbed and you should have a creamy vegetable dish. Stir in the cilantro and tweak the salt to taste.

3 Serve the stew: To serve, spoon equal amounts of the cauliflower rice into bowls and spoon the stew next to or over the “rice.” Top with the avocado and sliced almonds and sprinkle with the hemp seed and chia seed boosters. Finish by topping with the pea greens booster.

Hello! All photos and content are copyright protected. Please do not use our photos without prior written permission. Thank you!


Sweet Potato Apple & Swiss Chard Stew

The second that it started to feel like fall was finally in the air, I started clicking through all of my favorite blogs and sites and I happily flipped through my favorite beautiful cookbooks looking for inspiration for what kind of soup or stew to make. This sweet potato apple & swiss chard stew was the perfect choice.

I can sit on the couch with cookbooks surrounding me and lose all track of time. Same thing with sitting with my laptop perusing food blogs and recipe sites. Yup, I can be a couch potato to the max — it’s one of my best talents!

But, whoever said couch potatoes are not productive, has not seen some of the results of my expertise in this area. Because I come up with my best recipe ideas when I’m in full-on couch potato mode (maybe even with a cheesy romantic movie playing in the background on TV)…

This is one of those dishes that you are so happy to have leftover in the fridge. And, it’s so good that even when the days grew hot and humid again here in New York, we still happily ate the hot stew. And, if you’ve ever been in New York City on a really hot and humid day, you know how good this sweet potato apple & swiss chard soup must be if we ate it on some of those days!

It’s quite the mental picture: we came in from the heat and humidity outside, stood in front of the cool refrigerator in our stuck-to-our-backs clothing, pulled out the big pot. And we heated it up. And we stood there, eating it with sweat stuck to us. Wow, that’s a pretty awful picture… but I’d do it again in a second…

A few days earlier, when I thought fall might be upon us (which, by the way wasn’t even close to fall yet — it got to be really hot out later…), I found a genius recipe from one of my fav blogs: Contentedness Cooking. So, I want to give credit for the original recipe to Florian it’s an awesome recipe.

If you want another great recipe that shows off sweet potatoes, try my Stuffed Sweet Potatoes.

Here are some of the reasons this sweet potato apple & swiss chard stew is so awesome and healing:

Sweet potatoes are good for your digestive system. They can be good for both constipation and diarrhea. These orange gems also help rid your body of excess water, are good for breast health, help people with diabetes and actually can help ease night blindness. In olden times, it was common in China to rub mashed sweet potatoes on poison insect bites to remove the toxins. I haven’t tried this, but if you see me looking a tad orange, this will be why…

It really is true that an apple a day is a good thing. Apples help to strengthen your heart. They are also good for your digestion and they can help eliminate mucus when you have a cold. So, the combination of apples and cinnamon together are great for this time of year when everyone seems to be getting sick. Apples have a high antioxidant content, especially Granny Smiths and Red Delicious. This, combined with the fact that they have a lot of healthy fiber, is why apples are good at fighting Alzheimer’s, Parkinson’s and some cancers. They have also been shown to help ward off diabetes, high cholesterol and gallstones.

Swiss Chard can help detoxify your body. It contains large amounts of minerals including iron, pottassium, and magnesium. It’s got lots of fiber and can help reduce inflammation.

Onions are great for your immune system they are a natural antihistamine. In the winter, I eat lots and lots of onions… I guess I should feel sorry for the people close to me! Recently, I recommended that a patient with bronchitis put sliced raw onions in her socks when she went to sleep… she woke up so much better they actually can rid the body of bacteria. (I know I’ve told you this before, but it really is awesome!) Onion is a superhero in the food world!

Turmeric is actually a Chinese herb (Jiang Huang). It is great for reducing inflammation throughout the body. If you suffer from aches and pains in your joints, try turmeric. It can help relieve menstrual pain and some other abdominal pains but, if you are pregnant, ask your doctor before you eat too much turmeric.

Cashews are really a multi-tasking nut. I use them all the time so I say it all the time: Cashews have a lower fat content than most other nuts. Most of the fat in cashews is unsaturated and is made up of oleic acid this is the same acid that is found in olive oil, making these nuts a heart-healty choice. For this stew, I sprinkled cashews on top of each bowl before serving, and it really elevated the taste… so don’t skip this step!

In Asian medicine, we use coconut to strengthen the body, reduce swelling, and stop bleeding. Coconut kills viruses, bacteria, and parasites. It’s good for all types of infections and viruses in the body, including the flu, bronchitis, tapeworms, urinary tract infections, and herpes. And perhaps most importantly, it helps you keep your mind sharp and it makes it easier for you to focus. I like to use full-fat canned coconut milk for this stew.


Ingredients

Directions

1 Peel the sweet potatoes and discard the skins. Cut into bite-sized chunks, and set aside.

2 Combine the onion, garlic and celery with the 2/3 cup of water in a large pot. Saute over a high heat for 5-6 minutes until the onion and celery are soft.

3 Add the sweet potato, ground cumin, sweet paprika, liquid smoke (or smoked paprika) and cinnamon. Stir to combine. Cook, while stirring, for 1-2 minutes until the spices become fragrant. Add a little more water if necessary to prevent sticking.

4 Add the 1 1/2 cups of water and the diced tomatoes. Reduce heat to a medium simmer, cover the pot, and allow to cook for 20 minutes.

5 Remove the lid. Add the beans, corn and leafy greens. Stir to combine. Cover once again and cook for 5 minutes until all ingredients are warmed through. Serve immediately, with brown rice to accompany if desired.

6 You will need an extra large pot to make this recipe, ideally 5 or 6 quarts to fit everything comfortably.

7 You can use just about any variety of leafy greens for this recipe, but you will need to vary the cooking method slightly depending on what you buy.

8 If you’re using a tough variety of fresh leafy greens, such as kale, collards, mustard or turnip greens, you will need to cook them before adding them to the recipe in step 5. Slice the leaves thinly, boil or steam until just cooked, then drain and set aside until needed.

9 If you’re using fresh baby spinach or Swiss chard, slice the greens and add them to the recipe fresh. They’ll be able to cook in allocated time.

10 If you are using frozen greens for this recipe (frozen spinach, frozen kale, etc.) you will need to thaw the greens completely first. Once thawed, place the greens in a colander or mesh sieve, and squeeze out the excess liquid before adding to the recipe in step 5.


Winter warmer: Sustenance Stew energizing and satisfying

If there's a walking, talking advertisement for the power of food to provide energy, it's got to be Tess Masters. Anyone who has met her, seen her or read her work knows that the actor, cook and author behind the popular Blender Girl blog (and cookbook of the same name) is a whirlwind of positivity, words and ideas.

Her second book, "The Perfect Blend: 100 Blender Recipes to Energize and Revitalize" (Ten Speed Press), came across my desk just as I needed a post-holidays jolt. And the recipe I tried from it, for something Masters calls Sustenance Stew, provided it. (She has a way with recipe names, by the way two others in the book are Omega Mama and Avocado Avenger.)

It's a soothing bowl packed with some of my go-to ingredients: sweet potatoes, broccoli, Swiss chard, tomatoes and – here's the brilliant addition – almond butter. The latter gives the broth a creamy touch without weighing it down. If you're wondering where the blender comes in, well, it honestly doesn't even need to in this case. Masters suggests that you start with canned whole tomatoes and use a blender to roughly chop them, but it's just as easy to start with canned diced tomatoes, so that's what I did.

She calls for the stew to be topped with the crowning touches of avocado and almonds, and I would never skimp on those. But I didn't take her up on the optional boosters of hemp seeds, chia seeds and pea greens, nor did I even need to eat it with the suggested side of cauliflower rice, as hearty as it was without that.

A few bites in, I was more than sustained. I was satisfied - and energized.

6 to 8 servings (makes 9 cups)

Adapted from "The Perfect Blend," by Tess Masters (Ten Speed Press, 2016).

1 T. extra-virgin olive oil

1 medium yellow onion, coarsely chopped (1 cup)

3/4 t. sea salt, plus more as needed

3 c. homemade or no-salt-added vegetable broth (see related recipe)

2 14.5-oz. cans no-salt-added diced tomatoes, plus their juices

1 1/2 T. peeled, minced fresh ginger root (from a 3-inch piece)

1/4 t. crushed red pepper flakes

1 1/4 lbs. orange-fleshed sweet potatoes, scrubbed and cut into 1-inch chunks (4 cups)

8 oz. broccoli florets, chopped (3 cups)

4 oz. (1 large bunch) Swiss chard, stalks removed, leaves cut into ribbons (4 cups)

1/2 c. loosely packed chopped cilantro, plus small sprigs for optional garnish

Flesh of 1 medium avocado, cut into thin slices, for garnish

1/2 c. sliced raw almonds, for garnish

Pour the oil into a large pot over medium heat. Once the oil shimmers, add the onion, garlic and 1/4 teaspoon of the salt cook, stirring frequently, until the onion is soft, 5 minutes.

Stir in the broth, tomatoes and their juices, the ginger, crushed red pepper flakes and sweet potatoes. Increase the heat to high once the mixture comes to a boil, reduce the heat to medium, so the liquid is bubbling gently. Add the remaining 1/2 teaspoon of salt and cook the stew, uncovered and stirring occasionally, until the sweet potatoes are just fork-tender, about 15 minutes.

Add the broccoli cook for 5 minutes, then stir in the chard and almond butter. Cook just until the chard is wilted, 5 minutes. The stew should be creamy. Stir in the chopped cilantro, then taste and add more salt, as needed.

To serve, divide among bowls. Top with avocado slices, almonds and cilantro sprigs, if desired.

Nutrition | Per serving (based on 8): 190 calories, 6 g protein, 28 g carbohydrates, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 300 mg sodium, 5 g dietary fiber, 10 g sugar

Joe Yonan is the Food and Dining editor of The Washington Post and the author of "Eat Your Vegetables: Bold Recipes for the Single Cook." He writes the Food section's Weeknight Vegetarian column.


Sustenance Stew from The Perfect Blend by Tess Masters

[You’ll adore this subtly spiced, nourishing Sustenance Stew from The Perfect Blend. With its cauliflower rice accompaniment, it’s vegan, sugar-free, gluten-free, grain-free, dairy-free, egg free, soy-free, yeast-free and low glycemic. Suitable for all stages on an anti-candida diet.]

Apparently, Canadians like to complain about the weather. Well, if your town was the subject of a riddle that went like this (and that was actually TRUE), what would you do?

The Question: What is the only place in North America where you need a parka in the morning, the air conditioner in the afternoon, and earmuffs in the evening?

Yep, you got it: Toronto. (Okay, so the ear muffs might not be necessary for everyone. I just happen to have very sensitive ears. My husband says it’s one of my many “dog-like qualities.”).

When we’re in the throes of winter here in The Six, it’s -23C (-10F) outside and there’s not even the temporary reprieve of air conditioning midday, all you really want to do is don your flannel PJs, curl up in a tight little ball with fuzzy slippers on your feet, a crocheted blanket draped over your shoulders, a roaring fireplace in front of you. . . and a bowl of hearty, fragrant, comforting stew on your lap to help ease the pain of Mother Nature’s inexplicable punishment.

I can’t think of a better candidate for that stew than this Sustenance Stew from my friend Tess’s latest cookbook!

In case you’ve been living in a deserted town in Tasmania somewhere, you already know Tess (oh, wait, that won’t work–she’s even more famous Down Under!). Tess Masters, aka The Blender Girl, is the author of three cookbooks, a smoothies app and a gorgeous blog, among other things. She’s also the face of numerous food and lifestyle brands and an expert on all things blender, raw, alkalizing and natural health-oriented.

Tess’s latest tome, The Perfect Blend, is organized by the recipes’ function, whether to increase energy, boost immunity, detox, provide protein, aid in weight loss, decrease inflammation, furnish healthy fats, nourish with low carbs, alkalize the body, promote probiotics, follow proper food combining or feed the soul–it’s all there!

This recipe for Sustenance Stew comes from the chapter on alkaline-forming foods, and it’s a perfect example of how “healthful” can also be delectable.

Apart from its comfort-food characteristics, the rich and subtly spiced sauce and inclusion of sweet potato (huge fan over here), the stew also enlists an accompaniment of cauliflower “rice” (which I’ve been playing with and loving lately). This is a truly winning combination of ingredients, textures and flavors–one that will have you coming back for seconds.

Big steaming bowls of this stew got the HH and me through some pretty cold and dreary nights last week. I can’t wait to have it again when the weather brightens–it will be a perfect reflection of my mood this spring.

I also can’t wait to try the Nosh-on-‘Em Nachos, Carrot Cake Crush, Can’t Beet This Dip, Gentle Lentils with Basil Is The Bomb Sauce, Kale! Caesar, Sweet Potato and Macadamia Magic, Pineapple Cucumber Gazpacho, Sexy Celeriac Slaw with Lime & Poppy Seeds, Avocado Avenger, Detox Chocs, Mock Tuna Swooner, Baked Spinach and Artichoke Dip, Punched-Up Potato and Leek Soup, and so many more!

If you’re looking for more whole-foods recipes with innovative and delicious flavor combinations, be sure to grab a copy of Tess’s The Perfect Blend.

Sustenance Stew

Reprinted with permission from The Perfect Blend, ©2016 Tess Masters. Published by Ten Speed Press, an imprint of Penguin Random House LLC.

Tess says: “I’m a sucker for stew, and this one is seriously delicious and so quick and easy. The combination of rich, creamy almond butter, sautéed sweet potatoes, and spices will make you mmmm your delight at every bite. This hearty dish, loaded with protein (the optional greens and seeds add even more), is an alkalizing, immune-boosting, chlorophyll-rich crusader.”

2 medium heads cauliflower, cut into florets

1/4 cup (60ml) extra-virgin olive oil

1 teaspoon (5 ml) natural salt, plus more to taste

1 tablespoon (15 ml) grapeseed oil or extra-virgin olive oil

1 medium yellow onion, roughly chopped

2 teaspoons (10 ml) minced garlic (about 2 cloves)

1½ tablespoons (22.5 ml) minced fresh ginger

4 cups (570g) peeled and roughly diced orange-flesh sweet potatoes

3 cups (210g) chopped broccoli florets

4 cups (120g) Swiss chard, stalks removed, leaves cut into ribbons (about 1 large bunch)

1/2 cup (14g) loosely packed finely chopped cilantro

1 medium avocado, pitted, peeled, and sliced

1/2 cup (80g) sliced raw almonds [I used pumpkin seeds since I ran out of almonds!]

For the optional boosters:
1/4 cup (35g) shelled hemp seeds

1 tablespoon (15 ml) chia seeds (black or white)

To make the cauliflower rice, preheat the oven to 375°F (180°C). Line a large baking sheet with a silicone liner or parchment paper.

Put the cauliflower florets in a food processor and pulse about 5 times, until the cauliflower has the texture of couscous. You may have to process in two batches. Transfer the cauliflower to a large bowl and stir in the oil and 1 teaspoon of salt until well combined.

Transfer the “rice” to the prepared baking sheet and bake for 15 minutes. Stir with a spatula or wooden spoon and continue to roast for another 15 minutes, until the “rice” begins to brown. Set aside until ready to serve.

To make the stew, in a large pot over medium heat, warm the oil and sauté the onion and garlic with a pinch of salt for about 5 minutes, until the onion is soft and translucent.

Meanwhile, add the broth, tomatoes, ginger, and red pepper flakes to your blender and pulse a few times on low until rustically chopped and combined but not blended. Stir the sweet potatoes and broth mixture into the sautéed onion. Increase the heat to high and bring the mixture to a boil. Lower the heat to medium, add 1/2 teaspoon of salt, and simmer, uncovered and stirring occasionally, for about 15 minutes, until the sweet potato is just tender.

Add the broccoli and simmer for another 5 minutes. Stir in the chard and almond butter and simmer for another 5 minutes, until the chard is just wilted. The broth should be absorbed and you should have a creamy vegetable dish. Stir in the cilantro and tweak the salt to taste.

To serve, spoon equal amounts of the cauliflower rice into bowls and spoon the stew next to or over the “rice.” Top with the avocado and sliced almonds and sprinkle with the hemp seed and chia seed boosters. Finish by topping with the pea greens booster. Makes 6-8 servings.

Nutritional facts (per serving, based on 6 servings): calories 126 kcal | fat 9.6 g | saturated fat 1.4 g | sodium 324.8 mg | carbs 8.8 g | fiber 2.8 g | sugars 4 g | protein 3.6 g | calcium 68.6 mg | iron 1.8 mg

Suitable for: ACD All stages refined sugar-free, gluten-free, grain-free, dairy-free, egg free, soy-free, yeast-free, vegan, low glycemic.

Disclosure: Links in this post may be affiliate links. If you choose to purchase using those links, at no cost to you, I will receive a small percentage of the sale.


A winter warmer that's creamy, without the cream

Photo by Deb Lindsey for The Washington Post

Article Tools

Recent

Alicia Colon: Jewish self-loathing

Kelsey Dallas: OMG: Is profanity losing its punch?

Eric Schulzke: Daydreaming may be the next childhood psychiatric target

Kathryn Moody: Investors, Are You Ready for the Next Global Crisis?

Mutual Fund Rankings, 2014

Meghan Streit: Pitching In When Caregivers Need Help

Janet Bond Brill, Ph.D., R.D.N., F.A.N.D: How to prevent a second (and first) heart attack thru diet

The Kosher Gourmet by Diane Rossen Worthington: Caprese is a light, fresh salad the perfect quick and easy accompaniment to any summer meal

Jonathan Tobin: Care about the Jewish state's future? Obama, in interview, reveals even more reasons to worry

Alan M. Dershowitz: Confirmed: Needless death and destruction in Gaza

Katie Nielsen: As a mother, I'm all I need to be

Cameron Huddleston: 18 Retailers That Offer Price Adjustments

Nellie S. Huang: The Best Health Mutual Funds to Buy Now

Brierly Wright, M.S., R.D.: Try these 'secret-weapon' foods to boost your changes of losing weight

The Kosher Gourmet by Jessica Yadegaran: Take some relish in pickled goodies (5 recipes!)

Mona Charen: The UN Prevents Peace

Mark A. Kellner: OMG: Is profanity losing its punch?

Kimberly Lankford: 50 Ways to Cut Your Health Care Costs

James K. Glassman: Investors, Are You Ready for the Next Global Crisis?

Marsha McCulloch, M.S., R.D.: Think twice before giving up grains

The Kosher Gourmet by Nick Malgieri: Chocolate molten delight with creme anglaise is a simple yet elegant make-ahead dessert

If there's a walking, talking advertisement for the power of food to provide energy, it's got to be Tess Masters. Anyone who has met her, seen her or read her work knows that the actor, cook and author behind the popular Blender Girl blog (and cookbook of the same name) is a whirlwind of positivity, words and ideas.


Her second book, "The Perfect Blend: 100 Blender Recipes to Energize and Revitalize" (Ten Speed Press), came across my desk just as I needed a post-holidays jolt. And the recipe I tried from it, for something Masters calls Sustenance Stew, provided it. (She has a way with recipe names, by the way two others in the book are Omega Mama and Avocado Avenger.)


It's a soothing bowl packed with some of my go-to ingredients: sweet potatoes, broccoli, Swiss chard, tomatoes and - here's the brilliant addition - almond butter. The latter gives the broth a creamy touch without weighing it down. If you're wondering where the blender comes in, well, it honestly doesn't even need to in this case. Masters suggests that you start with canned whole tomatoes and use a blender to roughly chop them, but it's just as easy to start with canned diced tomatoes, so that's what I did.


She calls for the stew to be topped with the crowning touches of avocado and almonds, and I would never skimp on those. But I didn't take her up on the optional boosters of hemp seeds, chia seeds and pea greens, nor did I even need to eat it with the suggested side of cauliflower rice, as hearty as it was without that.


A few bites in, I was more than sustained. I was satisfied - and energized.

6 to 8 servings (makes 9 cups), Healthy

Adapted from "The Perfect Blend," by Tess Masters (Ten Speed Press, 2016).

1 tablespoon extra-virgin olive oil

1 medium yellow onion, coarsely chopped (1 cup)

2 cloves garlic, minced

3/4 teaspoon sea salt, plus more as needed

3 cups homemade or no-salt-added vegetable broth (see related recipe)

Two 14.5-ounce cans no-salt-added diced tomatoes, plus their juices

1 1/2 tablespoons peeled, minced fresh ginger root (from a 3-inch piece)

1/4 teaspoon crushed red pepper flakes

1 1/4 pounds orange-fleshed sweet potatoes, scrubbed and cut into 1-inch chunks (4 cups)

8 ounces broccoli florets, chopped (3 cups)

4 ounces (1 large bunch) Swiss chard, stalks removed, leaves cut into ribbons (4 cups)

1/3 cup almond butter

1/2 cup loosely packed chopped cilantro, plus small sprigs for optional garnish

Flesh of 1 medium avocado, cut into thin slices, for garnish

1/2 cup sliced raw almonds, for garnish

Pour the oil into a large pot over medium heat. Once the oil shimmers, add the onion, garlic and 1/4 teaspoon of the salt cook, stirring frequently, until the onion is soft, 5 minutes.

Stir in the broth, tomatoes and their juices, the ginger, crushed red pepper flakes and sweet potatoes. Increase the heat to high once the mixture comes to a boil, reduce the heat to medium, so the liquid is bubbling gently. Add the remaining 1/2 teaspoon of salt and cook the stew, uncovered and stirring occasionally, until the sweet potatoes are just fork-tender, about 15 minutes.

Add the broccoli cook for 5 minutes, then stir in the chard and almond butter. Cook just until the chard is wilted, 5 minutes. The stew should be creamy. Stir in the chopped cilantro, then taste and add more salt, as needed.

To serve, divide among bowls. Top with avocado slices, almonds and cilantro sprigs, if desired.

Nutrition | Per serving (based on 8): 190 calories, 6 g protein, 28 g carbohydrates, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 300 mg sodium, 5 g dietary fiber, 10 g sugar


Braised Spiced Chickpeas with Swiss Chard & Sweet Potatoes

Share this

Join Clean Eating

Create a personalized feed and bookmark your favorites.

Join Clean Eating

Create a personalized feed and bookmark your favorites.

Braised Spiced Chickpeas with Swiss Chard & Sweet Potatoes

Find more dinner recipes here.

Ingredients

  • 3 tbsp extra-virgin olive oil
  • 2 yellow onions, finely chopped
  • 2 small fennel bulbs, cored and finely chopped
  • ¼ tsp kosher salt or sea salt + additional to taste
  • 7 large cloves garlic, minced
  • 1 tbsp orange zest
  • 1 tsp each ground cumin and coriander
  • ½ tsp ground cinnamon
  • 1 lb sweet potatoes, peeled and cut into ½-inch cubes

2 15-oz BPA-free cans unsalted chickpeas (aka garbanzo beans), rinsed and drained (TRY: Eden Organic Garbanzo Beans)

Preparation

  1. To a 5.5-qt Dutch oven (or larger) or a large pot on medium, add oil, onions, fennel and salt and cook, stirring occasionally, until soft and translucent, 10 to 12 minutes. Add the garlic, zest, cumin, coriander and cinnamon. Stir and cook until fragrant, 1 minute.
  2. Add potatoes, chickpeas, apricots, plums, figs, broth and honey. Cover, increase heat to medium-high and bring to a boil.
  3. Reduce heat to medium-low cook for 10 minutes, until potatoes are barely tender. Stir in the chard. Cook, uncovered, for 8 to 10 minutes, until greens are tender. Season with additional salt and pepper and garnish servings with cilantro.

TIP: This dish be served on its own or over couscous or rice, or with chicken over top.


Other Recipes You Might Enjoy


This hearty sweet potato soup is exactly what you need to power through the winter. With a scoop of almond butter for richness, it's vegan & gluten-free.

Ingredients :

Cauliflower rice:

- 2 medium heads cauliflower, cut into florets

- ¼ cup (60ml) extra-virgin olive oil

- 1 teaspoon natural salt, plus more to taste

- 1 tablespoon grapeseed oil or extra-virgin olive oil

- 1 medium yellow onion, roughly chopped

- 2 teaspoons minced garlic (about 2 cloves)

Natural salt :

- 3 cups (720ml) vegetable broth

- 2 (14.5-ounce/411g) cans whole tomatoes with their juice

- 1½ tablespoons minced fresh ginger

- ¼ teaspoon red pepper flakes

- 4 cups (570g) peeled and roughly diced orange-flesh sweet potatoes

- 3 cups (210g) chopped broccoli florets

- 4 cups (120g) Swiss chard, stalks removed, leaves cut into ribbons (about 1 large bunch)

- ⅓ cup (43g) roasted almond butter

- ½ cup (14g) loosely packed finely chopped cilantro

- 1 medium avocado, pitted, peeled, and sliced

- ½ cup (80g) sliced raw almonds

Optional boosters :

- ¼ cup (35g) shelled hemp seeds

- 1 tablespoon chia seeds (black or white)

Read More : Camu Camu

Method : To make the cauliflower rice, preheat the oven to 375°F (180°C). Line an outsized baking sheet with a silicone liner or parchment paper. Put the cauliflower florets during a kitchen appliance and pulse about 5 times, until the cauliflower has the feel of couscous. you'll need to process in two batches. Transfer the cauliflower to an outsized bowl and stir within the oil and 1 teaspoon of salt until well combined. Transfer the &ldquorice&rdquo to the prepared baking sheet and bake for quarter-hour . Stir with a spatula or wooden spoon and still roast for an additional quarter-hour , until the &ldquorice&rdquo begins to brown. put aside until able to serve.

To make the stew, during a large pot over medium heat, warm the oil and sauté the onion and garlic with a pinch of salt for about 5 minutes, until the onion is soft and translucent. Meanwhile, add the broth, tomatoes, ginger, and red pepper flakes to your blender and pulse a couple of times on low until rustically chopped and combined but not blended. Stir the sweet potatoes and broth mixture into the sautéed onion. Increase the warmth to high and convey the mixture to a boil. Lower the warmth to medium, add ½ teaspoon of salt, and simmer, uncovered and stirring occasionally, for about quarter-hour , until the sweet potato is simply tender.

Read More : Arracacha

Add the broccoli and simmer for an additional 5 minutes. Stir within the chard and almond butter and simmer for an additional 5 minutes, until the chard is simply wilted. The broth should be absorbed and you ought to have a creamy vegetable dish. Stir within the cilantro and tweak the salt to taste. To serve, spoon equal amounts of the cauliflower rice into bowls and spoon the stew next to or over the &ldquorice.&rdquo Top with the avocado and sliced almonds and sprinkle with the hemp seed and chia seed boosters. Finish by topping with the pea greens booster.


Advertisement

1. Pour the oil into a large pot over medium heat. Once the oil shimmers, add the onion, garlic and 1/4 teaspoon of the salt cook, stirring frequently, until the onion is soft, 5 minutes.
2. Stir in the broth, tomatoes and their juices, the ginger, crushed red pepper flakes and sweet potatoes. Increase the heat to high once the mixture comes to a boil, reduce the heat to medium, so the liquid is bubbling gently. Add the remaining 1/2 teaspoon of salt and cook the stew, uncovered and stirring occasionally, until the sweet potatoes are just fork-tender, about 15 minutes.
3. Add the broccoli cook for 5 minutes, then stir in the chard and almond butter. Cook just until the chard is wilted, 5 minutes. The stew should be creamy. Stir in the chopped cilantro, then taste and add more salt, as needed.
4. To serve, divide among bowls. Top with avocado slices, almonds and cilantro sprigs, if desired.
Makes: 6 to 8 servings (9 cups)

Nutrition | Per serving (based on 8): 190 calories, 6 g protein, 28 g carbohydrates, 8 g fat, 1 g saturated fat, 0 mg cholesterol, 300 mg sodium, 5 g dietary fibre, 10 g sugar