Sustenance Stew with Sweet Potatoes and Swiss Chard Recipe

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Udo da Paz Modified: March 24, 2022
Sustenance Stew with Sweet Potatoes and Swiss Chard Recipe

How To Make Sustenance Stew with Sweet Potatoes and Swiss Chard

Hearty and nourishing, this sustenance stew comes with vegetables in a creamy and flavorful soup. Serve with cauliflower rice for a filling vegan meal.

Preparation: 20 minutes
Cooking: 30 minutes
Total: 50 minutes

Serves:

Ingredients

For Cauliflower Rice:

  • 2mediumheads cauliflower,cut into florets
  • ¼cupextra virgin olive oil
  • 1tspsalt,plus more to taste

For the Stew:

  • 1tbspgrapeseed oil,or extra virgin olive oil
  • 1mediumyellow onion,roughly chopped
  • 2tspgarlic,(about 2 cloves), minced
  • 3cupsvegetable broth
  • 29ozwhole tomatoes with their juice,(2 cans)
  • tbspfresh ginger,minced
  • ¼tspred pepper flakes
  • 4cupsorange flesh sweet potatoes,peeled and roughly, diced
  • 3cupsbroccoli florets,chopped
  • 4cupsswiss chard,(about 1 large bunch), stalks removed, leaves cut into ribbons
  • cuproasted almond butter
  • ½cupcilantro,loosely packed finely chopped
  • 1mediumavocado,pitted, peeled, and sliced
  • ½cupraw almonds,sliced

For Optional Boosters:

  • ¼cupshelled hemp seeds
  • 1tbspchia seeds,black or white
  • ¼cuppea greens

Instructions

Cauliflower Rice:

  1. Make the cauliflower rice: Preheat the oven to 375 degrees F. Line a large baking sheet with a silicone liner or parchment paper.

  2. Put the cauliflower florets in a food processor and pulse about 5 times, until the cauliflower has the texture of couscous. Process in 2 batches if needed.

  3. Transfer the cauliflower to a large bowl and stir in the oil and 1 teaspoon of salt until well combined.

  4. 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.

Stew:

  1. 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.

  2. Meanwhile, add the broth, tomatoes, ginger, and red pepper flakes to the blender and pulse a few times on low until rustically chopped and combined but not blended.

  3. Stir this broth mixture along with the chopped sweet potatoes with the sautéed onion.

  4. Increase the heat to high and bring the mixture to a boil. Lower the heat to medium, add ½ teaspoon of salt, and simmer, uncovered and stirring occasionally, for about 15 minutes, until the sweet potato is just tender.

  5. 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 it should turn into a creamy vegetable dish.

  6. Stir in the cilantro and tweak the salt to taste.

  7. To serve, spoon equal amounts of the cauliflower rice into bowls and spoon the stew next to or over the “rice.”

  8. 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.

Nutrition

  • Calories: 413.92kcal
  • Fat: 26.41g
  • Saturated Fat: 2.97g
  • Trans Fat: 0.00g
  • Monounsaturated Fat: 14.46g
  • Polyunsaturated Fat: 8.18g
  • Carbohydrates: 37.60g
  • Fiber: 14.21g
  • Sugar: 10.43g
  • Protein: 12.99g
  • Sodium: 553.92mg
  • Calcium: 201.69mg
  • Potassium: 1399.06mg
  • Iron: 4.36mg
  • Vitamin A: 597.18µg
  • Vitamin C: 121.84mg
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