sweet potato and peanut stew ~vegan, gluten free~

After a long road, we are finally on our way to building our house (fingers crossed)!!!  While it’s exciting and all, it also means we will be the owners of a mortgage (gulp)…

With a pending tight budget, my type A personality has kicked in and I have been counting every last penny for months!  One of our biggest expenses is our grocery bill.  I admit I get a little crazy when it comes to buying food.  Nothing makes me happier than spending hours walking up and down the aisles of Whole Foods gawking at all the beautiful and enticing ingredients.  So long are the days of buying high ticket items just for fun!  I’ve been working really hard to get our grocery bill down and with a little effort it is paying off!  (I will share my money-saving shopping strategy soon!)  One of the easiest ways to put inexpensive, healthy and balanced meals on the table is with beans.  Not only are beans super good for you, they are also really, really cheap source of protein!

Here is a savory and satisfying, protein packed vegan stew to add to your recipe book!

Cinnamon, cumin, ginger, crushed red pepper flakes blended with a creamy, peanutty sauce…

Sweet Potato and Peanut Stew ~vegan, gluten free~ A protein packed vegan stew loaded with antioxidant rich ingredients!

This stew is chock full with antioxidant rich sweet potatoes, carrots, peas and spinach!

Chickpeas were added for protein to provide a perfectly balanced meal.  Serve alone or on top of steamed brown basmati rice.

sweet potato and peanut stew ~vegan, gluten free~
 
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Recipe type: Main
Cuisine: Vegan
Ingredients
  • 2 tablespoons olive oil
  • 1 shallot, chopped
  • 3 cloves garlic, minced
  • ½ teaspoon fresh ginger, minced
  • ¼ teaspoon crushed red pepper flakes
  • 1 teaspoon cumin
  • ¼ teaspoon cinnamon
  • ½ cup crushed tomatoes
  • ½ cup creamy peanut butter
  • 4 cups vegetable broth
  • 3 carrots, chopped
  • 1 sweet potato, peeled and diced
  • 1 can chickpeas, drained and rinsed
  • 2 large handfuls of baby spinach leaves
  • 2 cups frozen peas
  • sea salt to taste
Instructions
  1. Heat the oil in a large soup pot over medium heat. Add the shallot and cook until translucent, add the garlic and sauté for a few minutes.
  2. Add ginger, red pepper flakes, cumin, cinnamon and sauté for a few minutes, until fragrant.
  3. Add crushed tomatoes and peanut butter, stir until well combined.
  4. Add broth, sweet potatoes and carrots. Bring to a boil, turn down heat, cover pot and simmer until sweet potatoes are tender, around 20 minutes.
  5. When sweet potatoes are cooked, add chickpeas, peas, spinach and cook until spinach is wilted. Season with sea salt to taste.
  6. Serve warm and enjoy!

Sweet Potato and Peanut Stew ~vegan, gluten free~ A protein packed vegan stew loaded with antioxidant rich ingredients!

Try serving up this stew for a meatless monday meal!  

I promise even the meat and potato eaters will have full and happy bellies!

lemony quinoa salad with asparagus, peas and fresh mint

Even though summer is coming to an end, it’s still hot and humid out there!  I’m sitting here writing with the windows open and the fan on, dreaming of crisp fall nights, warm soups and hot cocoa!  I don’t know about you, but it was a long and busy summer for my family…bring on the fall!

For now, here is a light and refreshing quinoa recipe perfect for dinner on a warm night.

lemony quinoa salad with asparagus, peas and fresh mint ~vegan, gluten free~

Lemony Quinoa Salad with Asparagus, Peas and Fresh Mint

2 cups cooked quinoa, cooled

1 bunch asparagus, trimmed and cut into bite-sized pieces

1 cup frozen peas, thawed

1/4 cup olive oil

juice of 1 lemon

1 tablespoon lemon zest

6-10 fresh mint leaves, chopped

sea salt and pepper to taste

-Steam asparagus until tender crisp and cool.

-In a large bowl mix together cooked quinoa,  asparagus and peas.

-Whisk together olive oil, lemon juice and lemon zest.  Pour over quinoa mixture and stir well until combined.

-Add salt and pepper to taste.

-Garnish with fresh mint and enjoy!

www.beginwithinnutrition.com

springtime soup

springtime soup 1

Even though the warm weather has finally arrived I am not ready to let go of soup!  Nothing tastes better after a long day!  Soups are also a great way to get in a ton of vegetables!  This soup shouts spring with the asparagus, lemon and fresh basil!  Asparagus is one of the first vegetables to sprout out of the thawed ground.  It provides a good source of dietary fiber, beta-carotene, B vitamins, calcium, iron, zinc, and the list goes on and on!  You get the point; asparagus is downright just good for you!

Springtime Soup

Recipe adapted from “The Moosewood Restaurant” cookbook

Ingredients

Olive Oil

1 small red onion, chopped

2 stalks celery, chopped

2 carrots, chopped

2 large cloves garlic, minced

1 quart low sodium veggie broth

1 14.5 oz can diced tomatoes

4 cups water

¼ cup short grain brown rice

1 ½ cups frozen baby lima beans

1 ½ cups frozen peas

1 bunch asparagus

juice from ½ lemon

½ cup fresh basil (more for garnish)

salt and pepper to taste

 springtime soup

-Pour a few generous glugs of olive oil into a large soup pot.

-Over medium low heat, sauté onions, carrots, celery and garlic for about 10 minutes.

-Add veggie broth, water, brown rice and tomatoes.  Bring to a boil then add baby lima beans and asparagus, return to a boil.

-Turn down heat and cook until rice is tender.

-Add salt, lemon juice, peas and basil.  Cook for about 5 minutes.

-Garnish with basil and enjoy!

This soup would pair nicely with pita bread and hummus or topped with freshly grated Parmesan cheese.