This recipe brings together the robust flavors of sweet potatoes and the earthiness of swiss chard in a hearty stew. It's a nourishing blend that perfectly balances comfort and nutrition. The addition of cauliflower rice provides a light, grain-free base that absorbs the delicious stew flavors without making the dish heavy. Ideal for a weeknight dinner or a cozy weekend meal.
Some ingredients that might not be commonly found in your pantry include grapeseed oil, vegetable broth, whole tomatoes with their juice, orange flesh sweet potatoes, fresh ginger and roasted almond butter. You might need to pick these up when you next visit the supermarket. Swiss chard, a dark leafy green, may also not be a staple in your fridge but it's worth the purchase for this recipe.
Ingredients for Sustenance Stew with Sweet Potatoes and Swiss Chard
Cauliflower: Used to make cauliflower rice, which serves as a lighter, grain-free alternative to regular rice.
Olive oil: Used to roast the cauliflower and bring out its nutty flavor.
Grapeseed oil: A mild-flavored cooking oil that's used to sauté the onions and garlic.
Yellow onion: Adds sweetness and depth of flavor to the stew.
Garlic: Provides a pungent flavor that complements the sweetness of the other vegetables.
Vegetable broth: Forms the base of the stew.
Whole tomatoes: Adds tanginess and a rich texture to the stew.
Fresh ginger: Brings a zesty, warming flavor.
Sweet potatoes: The star ingredient, sweet potatoes add a comforting sweetness and hearty texture.
Broccoli florets: Adds a crunchy texture and enhances the nutritional value of the stew.
Swiss chard: A dark leafy green that adds a mild bitterness and a heap of nutrients to the stew.
Roasted almond butter: Adds a rich, nutty flavor and creaminess to the stew.
Cilantro: Offers a splash of freshness and color.
Avocado: Provides creaminess and a dose of healthy fats.
Raw almonds: Adds a delightful crunch to the dish.
Hemp seeds and chia seeds: Optional additions that boost the nutritional value of the stew with their high protein and fiber content.
Pea greens: Another optional addition, pea greens add a fresh, slightly sweet flavor.
One reader, Babette Craddock says:
This sustenance stew is a game-changer! The combination of sweet potatoes and swiss chard creates a rich, hearty flavor that's both comforting and nourishing. The addition of cauliflower rice adds a delightful texture. It's a must-try for anyone looking for a wholesome and satisfying meal.
Cooking Techniques for Sustenance Stew with Sweet Potatoes and Swiss Chard
How to make cauliflower rice: Break down the cauliflower into florets and pulse them in a food processor until they resemble the texture of couscous. Then, mix in olive oil and salt, spread the mixture on a baking sheet, and bake until it begins to brown.
How to prepare the stew: Sauté the onion and garlic, then blend the broth, tomatoes, ginger, and red pepper flakes. Add this mixture to the sautéed onion along with the sweet potatoes, and simmer until the sweet potatoes are tender. Finally, add the broccoli, chard, and almond butter, and simmer until the chard is wilted.
How to serve: Spoon the cauliflower rice into bowls and ladle the stew over it. Top with avocado, sliced almonds, and optional boosters like hemp seeds, chia seeds, and pea greens.
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.
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)
- 1½tbspfresh 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
- ⅓cuproasted 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:
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Make the cauliflower rice: Preheat the oven to 375 degrees F. Line a large baking sheet with a silicone liner or parchment paper.
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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.
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Transfer the cauliflower to a large bowl and stir in the oil and 1 teaspoon of salt until well combined.
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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:
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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.
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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.
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Stir this broth mixture along with the chopped sweet potatoes with the sautéed onion.
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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.
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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.
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Stir in the cilantro and tweak the salt to taste.
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To serve, spoon equal amounts of the cauliflower rice into bowls and spoon the stew next to or over the “rice.”
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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
Helpful Technique for Preparing Sustenance Stew with Sweet Potatoes and Swiss Chard
When making your cauliflower rice, it's important to achieve the right texture. You want it to resemble couscous, not a puree. To do this, pulse the cauliflower in your food processor in short bursts rather than letting it run continuously. This will give you more control over the texture and prevent over-processing. Also, roasting the cauliflower rice in the oven not only cooks it, but also helps to remove any excess moisture, resulting in a fluffier and more rice-like consistency.
Time-Saving Tips for Making This Sustenance Stew Recipe
Prep ahead: Chop and prepare all the vegetables and ingredients in advance to save time during the cooking process.
One-pot wonder: Consider using a pressure cooker or slow cooker to make the stew, allowing the flavors to meld while minimizing hands-on cooking time.
Batch cooking: Make a larger quantity of the stew and freeze the extra portions for quick and convenient future meals.
Efficient chopping: Use a food processor to quickly chop the cauliflower for the rice, saving time and effort.
Multi-task: While the stew is simmering, prepare the cauliflower rice and toppings to maximize efficiency in the kitchen.
Simplify seasoning: Use pre-mixed seasoning blends or pre-made sauces to streamline the flavoring process and reduce prep time.
Strategic shopping: Purchase pre-cut vegetables or pre-washed greens to minimize prep work and save time in the kitchen.
Smart substitutions: Consider using frozen or pre-cut vegetables as a time-saving alternative to fresh produce when necessary.
Quick cleanup: Clean and organize the kitchen workspace as you cook to minimize post-cooking cleanup time.
Streamlined serving: Opt for easy-to-clean serving dishes and utensils to simplify the serving process and reduce cleanup time.
Substitute Ingredients For Sustenance Stew with Sweet Potatoes and Swiss Chard Recipe
cauliflower - Substitute with broccoli: Broccoli can be used as a substitute for cauliflower in the cauliflower rice to add a slightly different flavor and texture to the dish.
extra virgin olive oil - Substitute with avocado oil: Avocado oil can be used as a substitute for extra virgin olive oil in the cauliflower rice for a similar healthy fat content and a mild, buttery flavor.
salt - Substitute with sea salt: Sea salt can be used as a substitute for regular salt to add a slightly different mineral flavor to the dish.
grapeseed oil - Substitute with coconut oil: Coconut oil can be used as a substitute for grapeseed oil in the stew for a tropical flavor and a similar high smoke point.
yellow onion - Substitute with white onion: White onion can be used as a substitute for yellow onion in the stew for a slightly milder flavor.
garlic - Substitute with garlic powder: Garlic powder can be used as a substitute for fresh garlic in the stew for a more convenient option with a slightly different flavor.
vegetable broth - Substitute with chicken broth: Chicken broth can be used as a substitute for vegetable broth to add a different depth of flavor to the stew.
whole tomatoes with their juice - Substitute with diced tomatoes: Diced tomatoes can be used as a substitute for whole tomatoes with their juice in the stew for a quicker cooking time and a different texture.
fresh ginger - Substitute with ground ginger: Ground ginger can be used as a substitute for fresh ginger in the stew for a more convenient option with a slightly different flavor.
red pepper flakes - Substitute with cayenne pepper: Cayenne pepper can be used as a substitute for red pepper flakes in the stew for a similar level of heat and a different flavor profile.
orange flesh sweet potatoes - Substitute with butternut squash: Butternut squash can be used as a substitute for sweet potatoes in the stew for a similar texture and a slightly different flavor.
broccoli florets - Substitute with cauliflower florets: Cauliflower florets can be used as a substitute for broccoli florets in the stew for a similar texture and a slightly different flavor.
swiss chard - Substitute with kale: Kale can be used as a substitute for swiss chard in the stew for a similar texture and a slightly different flavor.
roasted almond butter - Substitute with peanut butter: Peanut butter can be used as a substitute for almond butter in the stew for a different nutty flavor.
cilantro - Substitute with parsley: Parsley can be used as a substitute for cilantro in the stew for a similar fresh herb flavor.
avocado - Substitute with sliced almonds: Sliced almonds can be used as a substitute for avocado in the stew for a different texture and a nutty flavor.
raw almonds - Substitute with cashews: Cashews can be used as a substitute for raw almonds in the stew for a different texture and a creamy flavor.
shelled hemp seeds - Substitute with chia seeds: Chia seeds can be used as a substitute for shelled hemp seeds for a similar nutritional boost and a different texture.
chia seeds - Substitute with flax seeds: Flax seeds can be used as a substitute for chia seeds for a similar nutritional boost and a different texture.
pea greens - Substitute with microgreens: Microgreens can be used as a substitute for pea greens for a similar fresh and crunchy texture.
Presentation Tips for Sustenance Stew with Sweet Potatoes and Swiss Chard
Elevate the cauliflower rice: Mold the cauliflower rice into a perfect round shape using a ring mold for a clean and elegant presentation.
Create a vibrant stew base: Arrange the sweet potato and chard stew in a shallow bowl, ensuring the colors of the vegetables are beautifully displayed.
Garnish with precision: Place the avocado slices and raw almonds strategically on top of the stew, adding a touch of sophistication to the dish.
Incorporate texture: Sprinkle the hemp seeds and chia seeds over the stew to provide a delightful crunch and visual interest.
Highlight with pea greens: Carefully place the pea greens on top of the dish, adding a pop of color and a fresh, earthy flavor.
Essential Kitchen Tools for Making Sustenance Stew
- Food processor: A food processor is a versatile kitchen appliance that can be used for chopping, slicing, shredding, and pureeing various ingredients.
- Blender: A blender is a kitchen appliance used to mix, puree, or emulsify food and other substances.
- Large pot: A large pot is essential for cooking soups, stews, and boiling large quantities of food.
- Baking sheet: A baking sheet is a flat, metal pan used for baking and roasting foods in the oven.
- Silicone liner or parchment paper: Silicone liners and parchment paper are used to line baking sheets to prevent food from sticking.
- Spatula or wooden spoon: Spatulas and wooden spoons are used for stirring, flipping, and scraping ingredients while cooking.
- Knife: A sharp knife is essential for cutting and chopping various ingredients.
- Cutting board: A cutting board provides a stable surface for cutting, slicing, and chopping ingredients.
- Mixing bowl: Mixing bowls are used for combining and mixing ingredients for various recipes.
- Measuring cups and spoons: Measuring cups and spoons are used to accurately measure ingredients for recipes.
- Oven: An oven is used for roasting and baking foods, such as the cauliflower rice in this recipe.
- Stove: A stove is used for cooking and simmering the stew on the stovetop.
- Blender: A blender is used to pulse and combine the broth, tomatoes, ginger, and red pepper flakes for the stew.
- Food processor: A food processor is used to pulse the cauliflower florets to create cauliflower rice.
Storage and Freezing Instructions for Sustenance Stew
- Allow the stew to cool completely before storing or freezing.
- For storing in the refrigerator, transfer the cooled stew to an airtight container. It will keep well for up to 4-5 days in the fridge.
- When ready to reheat, warm the desired portion in a saucepan over medium heat, stirring occasionally, until heated through. You may need to add a splash of vegetable broth or water to thin out the consistency if it has thickened during storage.
- For freezing, transfer the cooled stew to freezer-safe containers or resealable bags, leaving some space at the top for expansion. Label the containers with the date and contents.
- The stew can be frozen for up to 3 months.
- To reheat from frozen, first, thaw the stew in the refrigerator overnight.
- Once thawed, transfer the stew to a saucepan and reheat over medium heat, stirring occasionally, until warmed through. You may need to add a bit of vegetable broth or water to adjust the consistency.
- It's best to store the cauliflower rice separately from the stew. Keep the rice in an airtight container in the refrigerator for up to 4 days.
- Reheat the cauliflower rice in a skillet over medium heat, stirring frequently, until warmed through and slightly crispy.
- Freezing the cauliflower rice is not recommended, as it may become mushy upon thawing and reheating.
How To Reheat Leftover Sustenance Stew
Reheat the cauliflower rice separately in a skillet over medium heat, stirring occasionally, until heated through and slightly crispy. This will help maintain its texture and prevent it from becoming mushy when combined with the reheated stew.
For the stew, transfer it to a large pot and reheat over medium-low heat, stirring occasionally, until it reaches the desired temperature. If the stew appears too thick, add a small amount of vegetable broth or water to achieve the desired consistency.
Alternatively, you can reheat individual portions of the stew in the microwave. Transfer a single serving to a microwave-safe bowl, cover it with a damp paper towel, and heat on high for 1-2 minutes, or until heated through. Stir the stew halfway through the reheating process to ensure even heating.
If you have any leftover toppings, such as avocado, almonds, hemp seeds, or chia seeds, store them separately in airtight containers in the refrigerator. Add these toppings to the reheated stew just before serving to maintain their freshness and texture.
When reheating the stew, you may notice that the sweet potatoes and swiss chard have absorbed some of the liquid. If you prefer a brothier consistency, feel free to add more vegetable broth or water until you reach the desired level of soupiness.
To reheat the stew in the oven, preheat the oven to 350°F (175°C). Transfer the stew to an oven-safe dish, cover it with foil, and bake for 15-20 minutes, or until heated through. Remove the foil for the last 5 minutes of reheating to allow any excess liquid to evaporate and the top to slightly brown.
Interesting Fact About Sustenance Stew with Sweet Potatoes and Swiss Chard
Sweet potatoes are an excellent source of vitamin A, which is essential for maintaining good vision and a healthy immune system.
Is Making Sustenance Stew at Home Cost-Effective?
This sustenance stew with sweet potatoes and swiss chard recipe offers a high degree of cost-effectiveness, as it incorporates affordable and nutritious ingredients such as sweet potatoes, swiss chard, and broccoli. The use of seasonal produce and pantry staples ensures that this dish is budget-friendly for a household. The approximate cost for a household of 4 people is around $20, making it an economical choice for a satisfying and wholesome meal. Overall Verdict: 9.
Is This Sustenance Stew Recipe Healthy or Unhealthy?
The sustenance stew with sweet potatoes and Swiss chard recipe is a nutritious and well-balanced meal. Here's why:
- The recipe is packed with nutrient-dense vegetables like cauliflower, sweet potatoes, broccoli, and Swiss chard, providing a wide range of vitamins, minerals, and antioxidants
- The use of healthy fats from olive oil, almond butter, and almonds promotes heart health and aids in the absorption of fat-soluble vitamins
- The inclusion of plant-based protein sources like almonds and optional boosters such as hemp seeds and chia seeds ensures that the meal is satisfying and helps maintain muscle mass
- The absence of processed ingredients and the reliance on whole foods makes this recipe a clean and wholesome choice
To further enhance the nutritional value of this already healthy recipe, consider the following suggestions:
- Experiment with different types of leafy greens, such as kale or spinach, to vary the nutrient profile and keep things interesting
- Add a squeeze of lemon juice to the stew just before serving to boost vitamin C content and brighten the flavors
- Sprinkle some nutritional yeast over the finished dish for a cheesy flavor and an extra dose of B vitamins
- Use a variety of colored vegetables to ensure a wide range of phytochemicals and antioxidants are present in the meal
- Consider adding a small amount of fermented vegetables, like sauerkraut or kimchi, as a topping to introduce beneficial probiotics to support gut health
Editor's Opinion on This Sustenance Stew Recipe
This recipe for Sustenance Stew with Sweet Potatoes and Swiss Chard is a delightful combination of flavors and textures. The use of cauliflower rice adds a unique twist and provides a lighter alternative to traditional rice. The stew itself is rich and hearty, with the sweetness of the sweet potatoes complementing the earthy flavors of the swiss chard. The addition of almond butter adds a creamy richness, while the avocado and sliced almonds provide a satisfying crunch. Overall, this dish is a perfect balance of nourishing ingredients and bold flavors, making it a wholesome and satisfying meal.
Enhance Your Sustenance Stew with Sweet Potatoes and Swiss Chard Recipe with These Unique Side Dishes:
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Why trust this Sustenance Stew with Sweet Potatoes and Swiss Chard Recipe:
This recipe offers a delightful combination of wholesome ingredients, ensuring a nourishing and flavorful experience. The use of sweet potatoes and swiss chard provides a rich source of essential nutrients, while the inclusion of cauliflower rice offers a low-carb alternative. The incorporation of roasted almond butter and raw almonds introduces a delightful nuttiness, enhancing both texture and taste. Additionally, the recipe's use of fresh ginger and garlic infuses aromatic depth, promising a satisfying culinary journey. With a harmonious blend of diverse elements, this recipe guarantees a wholesome and delectable dining experience.
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