Spicy Root Vegetable Stew

Here’s a great meat free Monday recipe to enjoy. Root vegetables like sweet potatoes and carrots are a good source of complex carbohydrates and are low glycemic foods that are high in fibre. Orange coloured fruit and vegetables are a rich source of betacarotene which is converted to vitamin A in the body. They are also a beneficial source of vitamin C.

The spices turmeric, cumin and coriander, help add anti-inflammatory properties and also help support the gut microbiome. Most people don’t eat enough veggies, so including some vegetarian meals during the week is a great way to increase intake. This stew is delicious, health promoting, nutritious and balanced.

SPICY ROOT VEGETABLE STEW

Ingredients (serves 4): 

• 1 red onion, chopped
• 4 cloves of garlic, thinly sliced
• 1 tbsp coconut oil
• 1/2 tsp cumin
• 1/2 tsp dried coriander
• 1 tsp turmeric
• 1/4 tsp celtic sea salt
• 1-2 pinches of chilli
• 1 medium sweet potato, cut into small cubes
• 1 medium carrot cut into small cubes
• 1 medium parsnip, cut into small cubes
• 1 tin chopped tomatoes
• 2 large handfuls of kale
• 1 tin of pinto beans (optional)
• 1 vegetable bouillon cube (I use Kallo)
• 250mls filtered water
• 2/3 cup quinoa
• 1/2 tbsp nori flakes
• 1/2 cup chopped basil
• 1 lemon cut into four slices

Directions: 

1. Add the coconut oil to a large pan and melt over a medium heat and then add the onion and garlic and sauté for around 3 minutes, stirring continuously.
2. Add the spices and mix these together evenly with the garlic and onions.
3. Add the chopped sweet potato and mix these into the herbs, then do the same with the carrot and parsnip and sauté the vegetables for a few minutes.
4. Add the tinned tomatoes, bouillon cube and filtered water and mix all the ingredients together until evenly combined.
5. Cover and allow the mixture to simmer on a low to medium heat for around 25 minutes.
6. In the meantime rinse the quinoa well and add to a sauce pan with around 1.5 cup’s of filtered water and cook for around 12 minutes (you may need to add more water so keep checking the quinoa).
7. Once the quinoa is cooked, drain it and add to a serving bowl and mix the nori flakes through.
8. After 15 minutes add the kale to the stew and mix this through evenly.
9. After 25 minutes check the root vegetables are cooked and if you are adding the pinto beans add these and mix them through. Season with salt and pepper.
10. Serve the stew with 1/2 cup quinoa & a sprinkling of chopped basil and a squeeze of fresh lemon juice.
11. Enjoy!