SWEET POTATO AND QUINOA STEW
Healthy, easy, wholesome: this recipe is packed with protein, nutrition and complex carbs and all cooked in one pot within 15 minutes! Simple.
A tiring day at work, strenuous drill at the gym or a stressful time with exams as a student – then this recipe is perfect for you! It is not only quick and simple to prepare, but will also satiate you with the creamy satisfaction of a hearty dinner.
So, there is really no excuse now not to get into the kitchen with this enticing dish; time to get down to business…
Quinoa (pronounced keen-wah) is an ancient pseudocereal, which means it technically isn’t a grain but a seed. But, what makes it so special? Why is it praised as the trending God of health food? Two words: amino acids.
The human body requires twenty amino acids, nine of which are called essential amino acids as your body cannot make them and so must be obtained through our diet. Quinoa contains all nine essential amino acids and is so called a complete protein. Consequently, quinoa is an excellent source of protein unlike most other wholegrains.
Furthermore, quinoa has been studied and seen to be benficial for metabloic health as it inhibits the negative effects of fructose – which includes fatty liver disease and insulin resistance.
Sweet potato is 1) an actual vegetable unlike white potatoes and 2) a type of complex carbohydrate. This means that sweet potatoes are packed with minerals such as potassium, beta-carotene, manganese as well as vitamin C, vitamin B6, vitamin E and of course our best friend – fibre.
As a result, sweet potatoes are great for decreasing the risk of cancers (thank you antioxidants), maintaining good eye health and maintaining a strong immune system.
Sources: https://www.healthline.com/nutrition/why-is-fructose-bad-for-you#section3 https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#section11 https://www.healthline.com/nutrition/foods/sweet-potatoes#benefits https://www.healthline.com/health/type-2-diabetes/carbs-in-potatoes#healthy-and-unhealthy-carbs
Hands down – this is one of the best, most delicious and indulgent recipes I have ever created! The peanut butter and sweet potato are a marriage in your mouth to create a morish, hearty meal. Additionally, unlike other (if not the fat percentage of most) stews I can promise that this recipe is not a watery hot mess, but thick and creamy. Mmm… Delectable. 🙂
This recipe is only 12 ingredients and a simple one pot recipe – yep, throw everything in and it’s practically good to go! Served at a family table for dinner, this recipe is perfect for children with the sweetness from the sweet potatoes and is a completely balanced plant-based meal, which also makes this delicious sweet potato and quinoa stew perfect for packed lunches.
Moreover, are you one for meal planning or juggle with your spare time? Well, for one I am, but this dish is also ridiculously easy to multiply for more servings and can be made ahead of time, stored portioned out in the refrigerator for up to one week. Alternatively, it can also be frozen for approximately two months.
Sweet Potato and Quinoa Stew
- One large saucepan
- 2 small Sweet potatoes or one medium - large
- 1 Leek
- ¼ cup roasted bell peppers
- 2 garlic cloves
- 1 can Kidney beans
- ½ cup Quinoa
- 2 tsp Garam masala
- 1 tsp Smoked paprika
- 2 tsp tamari
- 2 tsp Vegetable bouillon or one stock cube
- 2 heaped tsps Peanut butter
- 1/2 bunch Parsley
- 1 Lime
- Cube the sweet potato into ½ inch chunks, slice the leek and finely slice the garlic. Next drain and rinse the kidney beans and also slice the roasted bell peppers.
- Next, add a splash of olive oil to the saucepan over a medium heat, then add in the garlic, gently frying until slightly golden and aromatic.
- Place all other ingredients, except for the parsley, into the saucepan bringing it to a boil. Cover the saucepan and reduce the heat whilst maintaining a simmer. Leave this to cook for 15 - 20 minutes.
- Lastly, chop the parsley and incorporate it evenly into the stew along with the juice of one lime. Season to taste and serve this stew while brown rice or simply over a bed of pea shoots.
By JAMIE WATERS
Spread the word
"FAVOURITE DESSERT: SWEET POTATO PIE, AND YOU READING THIS: CUTIE PIE"