Sweet Potato Mediterranean Stew

Indulge in a stew with richness and flavor, where wholesome sweet potatoes are expertly blended with bold Mediterranean spices, ensuring a delightful experience for your taste buds. This hearty stew, brimming with wholesome goodness, is so satisfying that you'll reach for seconds without a second thought.

WELCOME! This dish will bring you the satisfaction of knowing that every spoonful is delicious and free from dairy and gluten, making it a delectable delight for vegetarians and vegans alike. Nourish your body with this wholesome plant-based meal for the whole family.

The Nutirtional Wonders of Sweet Potatoes. Why they are a known to be a powerhouse of health benefits.

Rich in Antioxidants:

Sweet potatoes boast a robust supply of antioxidants, essential for shielding the body against free radicals. These unstable molecules are linked to various chronic diseases such as cancer, heart disease, inflammation, diabetes, and dementia. Incorporating sweet potatoes into your diet fortifies your body's defense against these potential health risks.

Gut Health Support:

Packed with both soluble and insoluble fiber, sweet potatoes are champions in promoting a healthy gut. This dynamic duo not only aids digestion but also fosters the growth of good gut bacteria, contributing to overall digestive well-being.

Beta-Carotene:

The deep orange hue of sweet potatoes is a visual cue to their high beta-carotene content. This antioxidant, which the body converts into Vitamin A, supports healthy vision. Beyond its eye benefits, beta-carotene is known to fortify the immune system and assist in regulating blood sugar levels.

Essential Vitamins and Minerals:

Sweet potatoes bring a nutrient-rich arsenal to the table, including Vitamin A, Vitamin C, B6 (crucial for converting food into energy), B5, Vitamin E (guarding against oxidative damage), Manganese (vital for growth, development, and metabolism), and Potassium (an ally in maintaining healthy blood pressure).

Plant Compounds for Wellness:

Sweet potatoes are rich in plant compounds like chlorogenic acid, a potent polyphenol antioxidant. Purple sweet potatoes take it up a notch with the presence of Anthocyanins, while beta-carotene continues to shine. Pro tip: Enhance nutrient absorption by incorporating a source of healthy fats into your sweet potato dishes.

Delicious Wholesome Sweet Potato Mediterranean Stew

Ingredients:

• 1 teaspoon ground coriander

• 1 teaspoon ground cumin

• ¼ teaspoon crushed red chili flakes

• ½ teaspoon ground turmeric

• 2 tablespoons extra virgin olive oil or water (*see notes 1)

• 1/2 large yellow onion, chopped

• 1 leek chopped (clean well)

• 8-10 garlic cloves, minced

• 2 jalapenos deseeded and chopped

• 3 carrots, chopped

• 3 unpeeled sweet potatoes (about 1 lb.) (can peel if desired)

• Kosher salt and pepper to taste

• 1-15 oz. can no salt organic diced tomatoes with their juices

• 3 cups vegetable broth (Can use homemade)

• 3 oz. arugula or baby spinach

• 1 cup fresh basil or parsley (optional* see notes 2)

• Garnish with fresh basil or parsley

• 2-4 tablespoons of coconut milk (* see notes 3) added during plating to enhance flavor and creaminess)

Directions:

1. In a small bowl, add the spices (coriander, cumin, chili flakes and turmeric). Mix to combine. Set aside.

2. In a large Dutch oven or heavy pot, heat 2 tablespoons extra virgin olive oil over medium heat until shimmering but not smoking. Add onions and cook until translucent.

3. Next add the chopped jalepeno and cook for about 2 minutes, then add the garlic stirring occasionally and making sure garlic does not burn.

4. Next, add carrots and sweet potatoes. Season with kosher salt, black pepper and the spice mixture prepared earlier. Raise the heat to medium-high and cook, stirring occasionally, for about 4-5 minutes or so.

5. Add diced tomatoes (and their juices), and vegetable broth. Bring to a boil for 10 minutes or so, and then turn the heat to low. Cover the pot only part-way, allowing an opening at the top for the stew to “breathe.”

6. Cook for about 20- 25 minutes, or until sweet potatoes are fully cooked and tender.

7. Finally, stir in the arugula or baby spinach with (optional basil or parsley). Remove from heat and serve with (coconut milk-optional).

Notes:

1. If opting not to use oil, substitute with water as needed. Adjust quantities accordingly to maintain desired consistency.

2. Consider adding fresh basil or parsley towards the end of the cooking process. For a vibrant finish, cut up some fresh herbs and sprinkle them on top just before serving.

3. Elevate the flavors and introduce a creamy texture by incorporating coconut milk into individual servings just before serving. This optional addition adds a luxurious touch to the dish.