On a rainy November day I can’t think of anything more comforting than a spiced, freshly cooked stew. The combination of delicious legumes, vegetables, and greens, bathed in a deliciously flavored tomato sauce, is my way of getting through cold winter days and rainy autumn evenings.

Making a stew is probably the easiest step to a healthy way of cooking. It doesn’t require skills or special ingredients – you can use any available healthy food from your fridge and pantry, add your favorite spices, tomato juice, and you’ll have a delicious dish ready in no time. I really think that anyone can make a stew, and even if you are afraid of anything kitchen-related, but still want to eat something comforting and healthy, a stew recipe is what you should go for.

I like my stews to be rich in ingredients, colorful, and loaded with nutrients, so I try to store ingredients of all colors in my pantry to make sure I have everything in hand whenever I decide to go for a stew. There aren’t any special rules when preparing a stew, and you can combine the ingredients any way you like or have available:

1. Legumes – can be cooked or canned; they load your stew with good quality proteins, fibers, and magnesium. Choose from any of the following – lentils (puy, black, red), beans (mung, fava, red kidney, canellini, black), chickpeas, soy nuts.
2. Vegetables – enrich the dish with vitamins and minerals – sweet potato, squash, cauliflower, broccoli, parsnips, carrots, mushrooms, beet root, onions, garlic.
3. Cereals – rice (brown, black or wild).
4. Pseudocereals – quinoa, amaranth.
5. Greens – load your dish with calcium, antioxidants, and anti-inflammatory nutrients – spinach, kale, beet greens, carrot greens, swiss chard, mangold.
6. Spices – turmeric is my favorite for its amazing anti-inflammatory effects, but you can also use freshly ground black pepper, garam masala, paprika, curry paste, chili powder, or any other spice you prefer.
7. Tomatoes – canned tomatoes in their juices, tomato paste, or tomato sauce. When in season, I prefer fresh tomatoes for a richer flavor.
8. Extras – coconut milk for a velvety texture and special flavor, lemon or lime juice, fresh parsley, tarragon, or coriander.

My sweet potato and squash stew was all about beta-carotene and anti-inflammatory nutrients, so a little bit of healthy fats were needed to increase the absorption of the nutrients. I paired the gorgeous orange with the vivid green of an avocado, and to load the dish even more with nutrients, I topped it with an organic poached egg. Delish!

5.0 from 2 reviews

Warming Sweet Potato Stew with Poached Egg and Avocado

 

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Cook time

25 mins

Total time

25 mins

 

Sweet potatoes, squash, and black beans bathed in spiced tomato sauce, topped with creamy avocado and poached egg – a stew to keep you warm during the chilly winter evenings.

Author: The Awesome Green

Recipe type: Lunch

Cuisine: Vegetarian

Serves: 2

Ingredients

• 1 medium sweet potato, peeled and cut in small cubes
• 1 small carnival squash, peeled and cut in small cubes
• 1 cup cooked black beans
• 1 cup canned tomatoes
• ½ cup filtered water
• 1 cup fresh spinach leaves
• 1 onion, finely diced
• 2 garlic cloves, crushed
• 1 tsp coconut oil
• 1 tbsp turmeric
• ½ tsp pink Himalayan salt
• ¼ tsp chili flakes
• For serving
• 1 bunch fresh parsley, finely chopped
• 2 organic poached eggs
• 1 ripe avocado, peeled and cut in slices

Instructions

1. Heat the coconut oil in a large cast iron skillet. Add the onion and garlic and fry over low heat heat for two minutes.
2. Add the sweet potato and squash cubes and cook for five minutes, stirring from time to time with a wooden spoon.
3. Pour over the tomato juice, add turmeric and chili flakes, cover with a lid and simmer for ten minutes.
4. Add the black beans, season with salt, stir to combine and cook for five more minutes.
5. Add the spinach leaves, stir to combine and remove from the heat.
6. Serve in bowls with avocado slices, chopped parsley and poached egg.

Notes

Vegan version - just serve without egg 😉

3.2.2807