Say Hello to Fall with this Healthy Recipe

Author: Laura Kerns, Dietician at UMC

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With the fall season upon us, many people start to make a switch from the light, fresh foods of summer to hearty, warm meals that provide lots of comfort (and plenty of extra calories!). With the help of North Oaks dietetic interns Jacob Lalanne and Allison Junca, we are showcasing a delicious fall recipe that uses seasonal produce and packs plenty of flavor!

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Spicy Peanut and Sweet Potato Stew

INGREDIENTS:

  • 1 tablespoon extra virgin olive oil (optional*)
  • 1 onion, finely chopped (about 2 cups)
  • 1 jalapeno, cored and finely chopped (about 2 tablespoons)
  • 4 garlic cloves, minced (about 2 tablespoons)
  • 2-inch knob fresh ginger, peeled and minced (about 2 tablespoons)
  • 2 teaspoon cumin
  • 1/4 teaspoon cayenne
  • 3 tablespoons tomato paste
  • 1 large (1-lb) sweet potato, peeled and cut into 1-inch cubes (about 2 cups)
  • 1 red bell pepper chopped
  • 2 cups chopped carrots
  • 1 cup chopped celery
  • 1/2 cup unsweetened creamy peanut butter
  • 4 cups vegetable broth
  • 1 cup water
  • 1 bunch collard greens, stems removed and chopped
  • fresh cilantro, cooked brown rice, roasted peanuts and lime juice for serving

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DIRECTIONS:

In a large pot over medium heat, warm the olive oil. Add the onion, carrot, celery, and bell pepper sprinkle with salt and cook for 3 minutes, until translucent. Add the garlic, jalapeño, ginger, cumin and cayenne then stir together and cook for about 2 minutes.

Next add the tomato paste and stir together. Add the sweet potato, peanut butter, vegetable broth and water. Stir together then bring to a boil. Reduce heat to medium-low, cover and cook for 15 minutes. Add the chopped collard greens to the pot, stir, then cover and continue to cook for another 15 minutes, until sweet potato is tender.

Using the back of the spoon, mash some of the sweet potato to help thicken the broth. Boil uncovered for 5 minutes. Serve warm with rice and garnish with cilantro, peanuts, and lime juice. Enjoy!

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Try this delicious soup for a wide variety of flavors and benefits! This soup contains ginger, which is good for helping nausea when you are feeling sick. It is also a great source of antioxidants along with the carrots, bell pepper, and other vegetables to aid in preventing sickness during this upcoming cold and flu season. The main ingredient, sweet potatoes, has a variety of vitamins including vitamins A, C, and multiple B vitamins. They are about to be in season, so they will be cheaper at a local farmer’s market!

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