Try this nutritious recipe!
- 2 tablespoons water
- ½ large onion, ½-inch dice
- ¼ teaspoon salt, optional
- 1 medium sweet potato, ¾-inch dice
- 1 ½ tablespoons curry power
- 1 ½ teaspoon brown sugar
- 1 ½ teaspoon, peeled, minced or grated fresh ginger
- 2 cloves garlic, minced
- Dash of cayenne pepper, optional
- 2 cups low-sodium vegetable broth
- 1 (14.5 oz.) can chickpeas, drained and rinsed
- 1 bell pepper (any color), ½-inch dice
- 1/2 medium head of cauliflower, cut into bite-sized florets
- 1 (14.5 oz.) can tomato sauce
- 5 oz. baby spinach
- 1/2 cup full-fat coconut milk
- Fresh cilantro, optional
- 1 lime, cut into 6 wedges, optional
For serving, optional
- Cooked quinoa, brown rice or barley
- 100% whole wheat roll or naan bread
- Heat a 6-quart stock pot (soup pot) over medium heat, and then add water. Add onion and sauté with ¼ teaspoon of salt, for 5 minutes or until the onions start to become translucent.
- Add the potatoes and cook for another 2 minutes, stirring frequently.
- Move the onions and potatoes to the sides of the pan. In a clear area in the middle of the pan, add curry powder, brown sugar, ginger, garlic, and cayenne and cook, stirring continuously for 30 seconds or until fragrant.
- Pour a little (about ¼ cup) broth into the pan and stir to scrape up anything that is stuck to the bottom of the pan.
- Add the rest of the broth, chickpeas, bell pepper, cauliflower florets, and tomato sauce to the pot. Stir well and bring to a simmer. Then, reduce heat to low (or so stew is gently bubbling) and cover. Cook for 15 minutes, stirring occasionally.
- Just before serving, add spinach and coconut milk. Stir until spinach wilts. Taste and adjust seasoning as desired.
- Serve garnished with fresh cilantro and lime wedges, if desired.
Watch on YouTube
Recipe adapted from Michelle Hauser, MD and contributed by the Lifestyle Medicine Department.
Click here for more information on Lifestyle Medicine, including available classes, locations and program tracks.