I prepared this delicious and colorful dish for supper last night and served it over quinoa. This easy to prepare dish is from “One-Dish Vegan” by Robin Robertson and is packed full of antioxidants and protein from all veggies! It is soy and gluten-free depending on what you serve it over (couscous, rice, pasta, quinoa, or warm flatbread). It took me about 30 minutes to prepare and it serves approximately 4.
- 1 Tbsp olive oil or 1/4 cup water
- 1 medium (or half large) yellow onion, chopped
- 4 cloves garlic, minced (2 tsp)
- 1 large or 2 medium sweet potatoes, peeled and cut into 1/2 inch dice
- 1 1/2 tsp ground coriander
- 1 tsp smoked paprika
- 1/2 tsp dried thyme
- 1/2 tsp ground cumin
- 1/4 tsp red pepper flakes
- salt and freshly ground black pepper
- 1 (14.5 oz) can fire-roasted diced tomatoes, undrained
- 1 1/2 cups cooked chickpeas or 1 (15.5 oz) can chickpeas, rinsed and drained
- 1/2 cup vegetable broth or water
- 6 t0 8 cups chopped stemmed kale, spinach or chard
- Lemon wedges, for serving
- 2 cups of cooked quinoa, couscous, rice or pasta (enough for 4 servings)
- Cut up the onion, sweet potato and spinach (spinach needed last).
- Follow directions for cooking about 2 cups of couscous, rice, pasta or quinoa.
- In the meantime, heat the oil or water in a large pot over medium heat. Add the onion and garlic and cook for 3 to 5 minutes to soften, stirring occasionally, Add the sweet potato, coriander, paprika, thyme, cumin, red pepper flakes, and salt and pepper to taste.
- Add the tomatoes with their juices, chickpeas, and broth and bring to a boil. Reduce the heat to a simmer and cook for 10 minutes.
- Add the kale (or spinach/chard), stirring to wilt. Simmer until all the vegetables are tender – about another 10-15 minutes. Serve hot over couscous, quinoa, pasta or flatbread and top with a squeeze of lemon.
Today’s Bonus Tip:
Eating a plant-based diet is great for your health – but we need to be mindful of toxins from the environment (chemical pesticides and fertilizers) found on our fruits and vegetables.
I found this newly updated list of the “Dirty Dozen” and the “Clean 15” for 2019 taken from: https://www.goodhousekeeping.com/health/diet-nutrition/a26873412/dirty-dozen-foods-2019-list/. I don’t have this list memorized – but I do keep a copy of it in my purse so I can refer to it while I shop.
Every year, the Environmental Working Group (EWG) publishes a list of the “Dirty Dozen,” or the fruits and vegetables the nonprofit claims have the highest amount of pesticides when grown conventionally versus organically.
The EWG has compiled the list annually since 2004 based on internal data that’s not peer-reviewed. Using 40,900 samples for 47 different types of produce, the EWG found these twelve had the most pesticide residue:
The 2019 Dirty Dozen Foods List:
Strawberries rank number one for the fourth year in a row, and the rest of the list looks similar to years past with one exception: Kale made the top 12 for the first time in a decade.
If you’re concerned about pesticides, the EWG also publishes a list of the “Clean 15,” a.k.a. the produce from conventional growers that generally had less residue in the group’s tests. This year they are:
The 2019 Clean 15 Foods List:
- Sweet corn
- Frozen sweet peas
- Honeydew melons