Ingredients
-
For the Stew:
-
1 medium yellow onion (~3 oz)
-
2 cloves garlic (~1 fl oz)
-
1 large bell pepper (~ 10 oz), seeded and finely chopped
-
1 small red chili pepper (optional, ~ 1/2 oz), seeded and finely chopped
-
1 teaspoon ground cumin (~ 0.5 oz)
-
1 teaspoon paprika (~ 0.5 oz)
-
1 teaspoon ground turmeric (~ 0.5 oz)
-
1 tablespoon tomato paste (~ 1.5 oz)
-
½ cup unsweetened plant milk (such as almond or cashew milk; 1.5 fl oz)
-
½ cup vegetable broth (1.5 fl oz)
-
¼ cup coconut cream (1.5 fl oz)
-
For the Garnish:
-
Optional: sliced avocado (~ 2 oz per serving), fresh cilantro leaves (for garnishing), lime wedges (for squeezing).
Directions
Subtitle: Gluten-Free, High-Protein, Kid-Friendly, Seasonal, Soy-Free, Whole Foods Plant-Based, Zero Waste
Description: This hearty and flavorful stew is made with tender sweet potatoes, nutritious kale, and aromatic spices like cumin and turmeric. It’s perfect as a comforting meal on its own or served over rice or quinoa for added nourishment. Plus, it’s easy to prepare, budget-friendly, gluten-free, high-fiber, seasonal, soy-free, whole foods plant-based, zero waste, and can be made into a one-pot wonder!
Ingredients:
For the Stew:
1 medium yellow onion (~3 oz)
2 cloves garlic (~1 fl oz)
1 large bell pepper (~ 10 oz), seeded and finely chopped
1 small red chili pepper (optional, ~ 1/2 oz), seeded and finely chopped
1 teaspoon ground cumin (~ 0.5 oz)
1 teaspoon paprika (~ 0.5 oz)
1 teaspoon ground turmeric (~ 0.5 oz)
1 tablespoon tomato paste (~ 1.5 oz)
½ cup unsweetened plant milk (such as almond or cashew milk; 1.5 fl oz)
½ cup vegetable broth (1.5 fl oz)
¼ cup coconut cream (1.5 fl oz)
For the Garnish:
Optional: sliced avocado (~ 2 oz per serving), fresh cilantro leaves (for garnishing), lime wedges (for squeezing).
Instructions:
1. Heat oil in a large saucepan or Dutch oven over medium heat until shimmering. Add onions and cook, stirring occasionally, until softened and translucent, about 5 minutes.
2. Stir in garlic and cook for another minute.
3. Add bell peppers and chili pepper (if using) to the pan along with cumin, paprika, and turmeric. Cook, stirring frequently, for 2 more minutes.
4. Pour in the tomato paste and stir to combine everything into a thick paste. Cook, stirring constantly, for about 1 minute.
5. Gradually whisk in the plant milk and vegetable broth. Bring the mixture to a simmer over medium-low heat.
6. Once the sauce has started to bubble, add in the sweet potatoes and kale. Make sure the kale is torn into smaller pieces or chopped if desired. Simmer uncovered for 10-12 minutes, stirring occasionally, until the sweet potatoes are tender when pierced with a fork.
7. Remove from heat and allow the stew to cool slightly before pureeing using an immersion blender or transferring to a regular blender in batches (carefully removing the center piece of the lid to release steam while blending). Puree until smooth.
8. Return the stew to the pan and reheat over low heat if necessary. Season with salt and pepper to taste.
Serve hot, garnished with your choice of avocado, cilantro, and/or a squeeze of lime juice. Enjoy as a main course or serve over brown rice or quinoa for a complete meal. Store any leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.
Note: The exact amount of liquid you need may vary depending on the sweetness of your sweet potatoes and how chunky you prefer your texture. Adjust accordingly. Also, feel free to use other types of milks or even water instead of plant milk.
Steps
|
1
Done
|
Heat oil in a large saucepan or Dutch oven over medium heat until shimmering. Add onions and cook, stirring occasionally, until softened and translucent, about 5 minutes. |
|
2
Done
|
Stir in garlic and cook for another minute. |
|
3
Done
|
Add bell peppers and chili pepper (if using) to the pan along with cumin, paprika, and turmeric. Cook, stirring frequently, for 2 more minutes. |
|
4
Done
|
Pour in the tomato paste and stir to combine everything into a thick paste. Cook, stirring constantly, for about 1 minute. |
|
5
Done
|
Gradually whisk in the plant milk and vegetable broth. Bring the mixture to a simmer over medium-low heat. |
|
6
Done
|
Once the sauce has started to bubble, add in the sweet potatoes and kale. Make sure the kale is torn into smaller pieces or chopped if desired. Simmer uncovered for 10-12 minutes, stirring occasionally, until the sweet potatoes are tender when pierced with a fork. |
|
7
Done
|
Remove from heat and allow the stew to cool slightly before pureeing using an immersion blender or transferring to a regular blender in batches (carefully removing the center piece of the lid to release steam while blending). Puree until smooth. |
|
8
Done
|
Return the stew to the pan and reheat over low heat if necessary. Season with salt and pepper to taste. Serve hot, garnished with your choice of avocado, cilantro, and/or a squeeze of lime juice. Enjoy as a main course or serve over brown rice or quinoa for a complete meal. Store any leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 3 months. Note: The exact amount of liquid you need may vary depending on the sweetness of your sweet potatoes and how chunky you prefer your texture. Adjust accordingly. Also, feel free to use other types of milks or even water instead of plant milk. |
