Vegetable Stew

by foodsmarty

Vegetable Stew

This is slow food at its epitome. But it should take less than 15 min prep time. I did it all in 10. This recipe could be summarized as the following: soak beans, blend and chop veggies, put in pot with herbs, cook 8 hours, add herbs and serve.

slow cooked goodness

slow cooked goodness

Sweet Potato Science

1 cup of sweet potatoes will give 377% DV of your vitamin A requirements. 3 c (277%) / 6 servings = 138.5% of your DV for vitamin A is in one serving (about a cup) of this soup. Talk about some serious eye candy! Technically sweet potatoes are a source of Beta-carotene which then must be converted to the retinol form (Vitamin A) that is used by the animal/human. Beta carotene can also be made, partly through demethylations and hydroxylations into lutein, an important pigment for and in the eye macula.

Males need 900 ug/day, Females need 700 ug/day unless with pregnancy (770 ug) or breastfeeding (1300 ug/day) (ug = micrograms).

Only 5-60% of carotenoids are absorbed. Absorption can be facilitated by cooking or the addition of fat because vitamin A is lipid soluble.

Sweet potatoes are also an excellent source of potassium and one serving of this dish will provide 450 mg of potassium from the sweet potato alone.

Ingredients

Ingredients

Step 1: Soak beans

The night before you make this soup soak 1 c black beans in filtered water. Drain the next day and use or if you are still not ready to cook yet, let the beans sprout further by covering (drained beans) with a kitchen towel and leaving on countertop.

Step 2: Make base

The stock from this can be made from the cooked veggies that were boiled to make vegetable broth. Or if you have a powerful blender, you may use raw veggies. Either way use a fresh onion. This is a great way to use up that wilted broccoli stem, quarter of a red pepper, juiced carrot,  or other sad veggies that you forgot about in your fridge. Blending them as a base will add flavor, texture, and increase the nutrient profile of your soup.

1 cup plus of left over veggies or pieces

½ raw onion

I used:

1 celery stick

1 carrot

2 leaves cabbage

½ raw onion

Blend on high with 1 quart water till emulsified. Add 1 more quart of water to dutch oven or large pot  with 1 ½ c of soaked/sprouted beans and bring to boil.

DIce veggies into cubes

DIce veggies into cubes

Step 3:  Dice Veggies

2 sweet potatoes

1 golden beet

3 red potatoes

Step 4: Add to pot with 1 t sea salt and 2 T coconut oil.

Turn heat to low and simmer 4-5 hours. Add 1 t dried dill. Simmer 1-2 more hours on medium-low, stirring occasionally and adding more water if needed.  It should become very thick and gooey like stew as the potatoes and beans begin to fall apart.

Alternate Step 4: If you want to be gone the whole time this meal cooks you can do this in the morning or even do the prep at night, put all ingredients in the pot and leave in the fridge. In the morning simply place on the stove….8 hrs later welcome to a hot dinner

Add veggies to pot with 1t salt and 1t dill. Turn on low (or put in crockpot on medium). Add 2 more cups of water, cover and leave for 6-8 hours.

Add herbs at beginning and end of cooking for more complex flavor.

Add herbs at beginning and end of cooking for more complex flavor.

Step 5: Add 1 t dill and 1 T chopped fresh oregano and olive oil, cook 5 min more and serve.

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