This amazing vegan Sustenance Stew comes from Tess Master's cookbook, The Perfect Blend. It is hearty, filling, full of amazing flavor that will keep you coming back for more. Sweet potatoes, roasted almond butter, fresh ginger, garlic, tomatoes and red pepper flakes really give amazing flavor!
Servings: 6-8 servings
2medium heads cauliflowercut into florets
1/4cup60 ml extra-virgin olive oil (NOTE: I did not use any oil in the recipe, See NOTES at the bottom)
1teaspoonnatural saltsee page 139, plus more to taste
1tablespoongrapeseed oil or extra virgin olive oilNOTE: I did not use the oil, I just used a little bit of broth
1medium yellow onionroughly chopped
2teaspoonsminced garlicabout 2 cloves
Natural saltsee page 139 I just used sea salt
3cups720ml vegetable broth
214.5 ounce/411g cans whole tomatoes with their juice
1 1/2tablespoonsminced fresh ginger
1/4teaspoonred pepper flakes
4cups570g peeled and roughly diced orange-flesh sweet potatoes
3cups210g chopped broccoli florets
4cups120g Swiss chard, stalks removed, leaves cut into ribbons (about 1 large bunch)
1/3cup43g roasted almond butter
1/2cup14g loosely packed finely chopped cilantro
1medium avocadopitted, peeled and sliced
1/2cup80g sliced raw almonds
1/4cup35g shelled hemp seeds
1tablespoonchia seedsblack or white
1/4cup10g pea greens
To make the cauliflower rice, preheat the oven to 375 F (180 C). Line a large baking sheet with a silicone liner or parchment paper.
Put the cauliflower florets in a food processor and pulse about 5 times, until the cauliflower has the texture of couscous. You may have to process in two batches. Transfer the cauliflower to a large bowl and stir in the oil and 1 teaspoon of salt until well combined. (SEE NOTES at the bottom for oil-free)
Transfer the "rice" to the prepared baking sheet and bake for 15 minutes. Stir with a spatula or wooden spoon and continue to roast for another 15 minutes, until the "rice" begins to brown. Set aside until ready to serve.
To make the stew, in a large pot over medium heat, warm the oil (I just used a little broth instead) and saute the onion and garlic with a pinch of salt for about 5 minutes, until the onion is soft and translucent.
Meanwhile, add the broth, tomatoes, ginger, and red pepper flakes to your blender and pulse a few times on low until rustically chopped and combined but not blended. Stir the sweet potatoes and broth mixture into the sauteed onion. Increase the heat to high and bring the mixture to a boil. Lower the heat to medium, add 1/2 teaspoon of salt, and simmer, uncovered and stirring occasionally, for about 15 minutes, until the sweet potato is just tender. Add the broccoli and simmer for another 5 minutes. Stir in the chard and almond butter and simmer for another 5 minutes, until the chard is just wilted. The broth should be absorbed and you should have a creamy vegetable dish. Stir in the cilantro and tweak the salt to taste.
To serve, spoon equal amounts of the cauliflower rice into bowls and spoon the stew next to or over the "rice". Top with the avocado and sliced almonds and sprinkle with the hemp seed and chia seed boosters. Finish by topping with the pea greens booster.
I omitted the oil in this recipe. For the cauliflower, I just roasted the cauliflower on parchment paper and stirred it a couple of times during to prevent too harsh of browning. For the stew, I just used a little broth instead of the oil.
Nutrition per serving (based on 6 servings): 126 calories, 9.6 g fat, 1.4 g saturated fat, 324.8 mg sodium, 8.8 g carbs, 2.8 g fiber, 4 g sugars, 3.6 g protein, 68.6 mg calcium, 1.8 mg iron