Sustenance Stew with Sweet Potatoes and Swiss Chard
This month we’re sharing a few recipes from our friend Tess Masters, The Blender Girl! Tess is our go-to gal for fantastic vegan and gluten-free blender recipes. Check out her newest book The Perfect Blend, available now on Amazon.
This soup makes for some crazy-amazing comfort food. Not only is it vegan and gluten-free, but you won’t believe something so quick and easy can taste so amazing.
The clever combo of sweet potatoes, canned tomatoes, Swiss chard, and creamy almond butter results in a righteous ride that will make you weak at the knees.
Cauliflower rice makes this dish low in carbs, but you can also serve this stew with any grain you prefer.
Add the hemp and chia seeds for more protein and anti-inflammatory omega fatty acids, if you like, and top with extra avocado for a more sustaining meal.
Sustenance Stew with Sweet Potatoes and Swiss Chard Recipe
Prep time: 20 minutesCook time: 30 minutesYield: 6 to 8 servings
Ingredients
For the cauliflower rice:
2 medium heads cauliflower, cut into florets (See How to Cut and Core Cauliflower)
1/4 cup (60ml) extra-virgin olive oil
1 teaspoon salt, plus more to taste
For the stew:
1 tablespoon grapeseed oil or extra-virgin olive oil
1 medium yellow onion, roughly chopped
2 teaspoons minced garlic (about 2 cloves)
3 cups (720ml) vegetable broth
2 (14.5-ounce/411g) cans whole tomatoes with their juice
1 1/2 tablespoons minced fresh ginger
1/4 teaspoon red pepper flakes
4 cups (570g) peeled and roughly diced orange-flesh sweet potatoes
3 cups (210g) chopped broccoli florets
4 cups (120g) Swiss chard, stalks removed, leaves cut into ribbons (about 1 large bunch)
1/3 cup (43g) roasted almond butter
1/2 cup (14g) loosely packed finely chopped cilantro
1 medium avocado, pitted, peeled, and sliced
1/2 cup (80g) sliced raw almonds
Optional Boosters:
1/4 cup (35g) shelled hemp seeds
1 tablespoon chia seeds (black or white)
1/4 cup (10g) pea greens
Method
1 Make the cauliflower rice: Preheat the oven to 375°F (180°C). Line a large baking sheet with a silicone liner or parchment paper.
Put the cauliflower florets in a food processor and pulse about 5 times, until the cauliflower has the texture of couscous. You may have to process in two batches. Transfer the cauliflower to a large bowl and stir in the oil and 1 teaspoon of salt until well combined.
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.
2 Make the stew: 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.
Meanwhile, add the broth, tomatoes, ginger, and red pepper flakes to your blender and pulse a few times on low until rustically chopped and combined but not blended. Stir this broth mixture along with the chopped sweet potatoes in with the sautéed onion.
Simmer the stew: Increase the heat to high and bring the mixture to a boil. Lower the heat to medium, add 1/2 teaspoon of salt, and simmer, uncovered and stirring occasionally, for about 15 minutes, until the sweet potato is just tender.
Finish the stew: 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 you should have a creamy vegetable dish. Stir in the cilantro and tweak the salt to taste.
3 Serve the stew: To serve, spoon equal amounts of the cauliflower rice into bowls and spoon the stew next to or over the “rice.” 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.
Sustenance Stew with Sweet Potatoes and Swiss Chard Recipe
Prep time: 20 minutesCook time: 30 minutesYield: 6 to 8 servings
Ingredients
For the cauliflower rice:
2 medium heads cauliflower, cut into florets (See How to Cut and Core Cauliflower)
1/4 cup (60ml) extra-virgin olive oil
1 teaspoon salt, plus more to taste
For the stew:
1 tablespoon grapeseed oil or extra-virgin olive oil
1 medium yellow onion, roughly chopped
2 teaspoons minced garlic (about 2 cloves)
3 cups (720ml) vegetable broth
2 (14.5-ounce/411g) cans whole tomatoes with their juice
1 1/2 tablespoons minced fresh ginger
1/4 teaspoon red pepper flakes
4 cups (570g) peeled and roughly diced orange-flesh sweet potatoes
3 cups (210g) chopped broccoli florets
4 cups (120g) Swiss chard, stalks removed, leaves cut into ribbons (about 1 large bunch)
1/3 cup (43g) roasted almond butter
1/2 cup (14g) loosely packed finely chopped cilantro
1 medium avocado, pitted, peeled, and sliced
1/2 cup (80g) sliced raw almonds
Optional Boosters:
1/4 cup (35g) shelled hemp seeds
1 tablespoon chia seeds (black or white)
1/4 cup (10g) pea greens
Method
1 Make the cauliflower rice: Preheat the oven to 375°F (180°C). Line a large baking sheet with a silicone liner or parchment paper.
Put the cauliflower florets in a food processor and pulse about 5 times, until the cauliflower has the texture of couscous. You may have to process in two batches. Transfer the cauliflower to a large bowl and stir in the oil and 1 teaspoon of salt until well combined.
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.
2 Make the stew: 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.
Meanwhile, add the broth, tomatoes, ginger, and red pepper flakes to your blender and pulse a few times on low until rustically chopped and combined but not blended. Stir this broth mixture along with the chopped sweet potatoes in with the sautéed onion.
Simmer the stew: Increase the heat to high and bring the mixture to a boil. Lower the heat to medium, add 1/2 teaspoon of salt, and simmer, uncovered and stirring occasionally, for about 15 minutes, until the sweet potato is just tender.
Finish the stew: 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 you should have a creamy vegetable dish. Stir in the cilantro and tweak the salt to taste.
3 Serve the stew: To serve, spoon equal amounts of the cauliflower rice into bowls and spoon the stew next to or over the “rice.” 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.
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