Chickpea, Sweet Potato and Peanut Stew

24/12/2020


Recipe: Louisa Hallowes (Herbalist)

A warming stew with spices from India, the Middle East and Malaysia.  This can be eaten as a healthy lunch or a more substantial evening meal.  The chickpeas provide protein, the sweet potato is packed with beta carotene and the spinach provides essential iron.  Can be refrigerated and re steamed using the root vegetable preset.

Herb Benefits 

Garlic – there are few herbs that are as well-known as garlic.  It is renowned for its healing abilities and strong smell.  It has a myriad of benefits the most notable being for preventing and treating colds and flu.  Because of its antibacterial and antimicrobial properties, it can reduce the severity of the illness, break up lung congestion and even alleviate ear infections.  Garlic is also well known for its positive effects on heart health and type 2 diabetes.

Ginger – a warming and sweet herb that increases peripheral circulation and clears toxins from the body.  It aids digestion by increasing digestive enzymes and is useful for nausea.  It also has an anti-inflammatory action by blocking inflammatory prostaglandins. 

Cumin – one of the best herbs for digestive sluggishness or nausea.  It is also used in cooking to help the absorption of nutrients and can clear catarrh from the chest.

Coriander – a cooling herb that is helpful for any inflammation of the digestive system and helps clear griping and bloating or burning sensations.  The leaf is used to help facilitate the safe excretion of heavy metals from the body.

Cinnamon – aids digestion and helps the body recover from colds and coughs.  It has anti-fungal, anti-bacterial and anti-viral actions which support the body’s immune system.

Cayenne pepper – while adding a slight kick to the stew, cayenne helps with weight loss by speeding up your metabolism. It also eases pain and fights coughs and colds.

Mushroom – although not strictly a herb I include it as a medicinal food due to its high antioxidant content.  Antioxidants protect your body from free radicals and help prevent aging as well as boost the immune system.

Serves 2.

Ingredients

  • 1 small onion, chopped

  • 2 cloves garlic, minced

  • 200g sweet potatoes peeled and diced 20mm.

  • ½ yellow pepper diced 20mm

  • 2 mushrooms sliced

  • 30g fresh ginger, peeled and grated

  • 1 tbsp tomato puree

  • 2 tsp ground cumin

  • 2 tsp ground coriander

  • ½ tsp cinnamon

  • Pinch of cayenne pepper

  • 1 tin chopped tomatoes

  • 2 tbsp crunchy peanut butter

  • 400g can chickpeas, drained and rinsed

  • 80g spinach, washed and chopped

  • 150g white basmati rice 

  • 200ml water

Garnish

  • Plain yoghurt or coconut yoghurt

  • Handful of fresh coriander chopped

Method: 

  1. In a large bowl combine all the ingredients apart from the spinach and rice.  Mix well coating all the mixture in the herbs.

  2. Place the mixture in the Rice Tray.

  3. Put the white basmati rice into a Small Pot and cover with the water.

  4. Place the spinach in the other Small Pot.  

  5. Place the Rice Tray into the Rear Container. Position the Dividing Wall in the Front Container.  Place the Small Pot with rice into the left-hand side of the Front Container and the Small Pot with spinach into the right-hand side of the Front Container. Cover both containers with the lids.

  6. Set the time for the stew using the root vegetables preset (28 minutes) and adjust to 60 minutes. Set time for the rice using the rice preset (40 minutes) and adjust to 26 minutes. Set time for the spinach using the leaf and pod vegetables preset (16 minutes) and adjust to 5 minutes.  Press the Start/Pause Button.

  7. Once cooked stir the spinach into the stew.  Serve with yoghurt or coconut yoghurt and fresh coriander.

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