Smokey Sweet Potato And Chickpea Curry

PREP TIME: 15 MINUTES   COOK TIME: 30/40 MINUTES   SERVES: 2/3 AS A MAIN DISH

NUTRITIONAL BITES

Chickpeas are so giving when it comes to improving our health. They are an ideal source of plant protein to boost our energy and they have a high level of fibre that help eliminate toxins that build-up in our bodies. On top of that, they are an excellent source of slow-releasing carbohydrates,  preventing those unwanted 'sugar crashes', keeping us happy and full of beans! 

INGREDIENTS

1 teaspoon of coconut oil
1 medium onion
2 cloves of garlic
1 tablespoon of curry powder
1 large sweet potato
1 can of coconut milk
1 tablespoon sweet mesquite powder which gives this curry a unique smokey sweet taste! (Find it in any good health food store)
1 1/2 cups cooked chickpeas
Celtic sea salt and black pepper to taste

LET'S COOK!

1. Mince the garlic and leave it on the chopping board to activate the allicin (the powerful compound within garlic that enhances its health-giving properties).

2. Slice the onion into 'half-moons' (chop the onion in half then slice down into 'half-moons')

3. Peel and dice the sweet potato into 1" cubes.

4. Scoop 1 teaspoon of coconut oil into a heavy-duty saucepan and heat at medium heat

5. Add the onions, sauteing for 5 minutes, then throw in the minced garlic and curry powder. Stir well, allowing these ingredients to combine and for the flavors to open up.

6. Next, toss in the sweet potato cubes, coconut milk, mesquite powder, sea salt and pepper to taste.

7. Bring to the gentle boil, then simmer for 20 minutes before adding the chickpeas; warm them through for 4/5 minutes - any longer and they will be mushy peas!

I like to serve this meal over a bed of wild black or organic brown rice with a sprinkle of parsley to finish off. 

Sweet Potato Black Bean Burger

PREP TIME: 40 MINUTES (+ 30 mins cool down)   COOK TIME: 24 MINUTES IN OVEN or 6 MINUTES ON STOVE TOP

NUTRITIONAL BITES

Black beans are always in my freezer, ready to go.  As with all beans, they are an incredible source of fibre which slows down digestion and helps to make one feel fuller - great for weight management. Beans hold some hefty 'real estate' on preventing sugar crashes with their low glycemic, high protein levels; I always recommend them in school lunches as they are really good for keeping the kids focused at school - not always an easy task! 

INGREDIENTS (makes 6 patties)

½ cup quinoa
1 large sweet potato (approx. 1 cup)
1 can black beans, rinsed and drained (or 1¾ cups cooked beans)
1 cup cremini mushrooms +1 tsp. coconut oil
½ cup diced red onion (approx. ½ onion)
2 cloves garlic
½ cup parsley
1 tsp. cumin
½ tsp chipotle powder
¼ tsp. cayenne powder
½ cup oat flour (using steel blade, grind down 1 cup of oats in a food processor until fine) OR whole wheat flour
1 tsp. Celtic sea salt 

LET'S COOK!

The day before making these burgers,  I roast the sweet potatoes and make the quinoa which saves me a little time. I suggest doubling up on both these ingredients as you will find plenty of ways to use them or alternatively freeze them ready for your next batch of patties. 

1. Set the oven to 350F then cut the sweet potatoes in half and lay them flesh down on a tray lined with parchment sheet. Roast the sweet potatoes for 30 minutes or until they are tender when squeezed. Remove the skin when they have cooled

2. Whilst the sweet potatoes are roasting, rinse the quinoa with cold water in mesh strainer. In a medium saucepan, bring 1 cup of water to a boil. Add in the quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl and cool for about 10 minutes

3. Dice the mushrooms finely and sauté with one teaspoon of coconut oil in a small pan, for 3-4 minutes

4. Meanwhile finely dice the onion, mince the garlic, chop the parsley and toss into a large mixing bowl, along with the sautéed mushrooms

5. Add in the black beans, cooked sweet potato, quinoa, cumin, cayenne, chipotle powder and salt, then mix together well with a large spoon making sure the sweet potato is properly mixed in, not lumpy

6. Finally add the oat flour (or whole wheat flour) and mixture in well

7. Wet your hands and form 6 patties, slightly smaller than the burger buns. Refrigerate for at least 30 minutes to help the patties bind together

8. Heat oven to 350F. Place the patties on a tray lined with parchment paper and cook for 12 minutes, then flip and cook for another 12 minutes. Alternatively pan fry for 3 minutes per side on medium heat. Serve it with sliced tomatoes, sprouts, pickles and spinach leaves or your fav condiments.