Sweet Potato Stew- Vegan- Gluten Free- Low Fat


  I attempt to cook my vegetables to maintain the most nutrition possible, via the cooking process.  Dr. Michael Greger of NutritionFacts.org, one of my go-to vegan nutrition gurus, states that sweet potatoes maintain the most nutrition if they are boiled vs. baked.  Sweet potatoes, believe it or not, are classed as a Superfood because of their anti-cancer properties.  So, boil them for the best maintenance of nutrients.

INGREDIENTS: (Serves 6 as a one-pot meal, serves 12+ at a Potluck)

1/2 C. Water 
2 C.    Chopped Onions
1 T.    Chopped Garlic
4        Bay Leaves
2 tsp.  Dried Thyme
1 C.    Sliced Celery

14.5 oz/412 ml/ 1 1/2 C Stewed Tomatoes with Juice
4 C.    1/2 " Cubed/Peeled Sweet Potatoes (immerse in cold water to prevent discoloration)
6 C.    Vegetable Stock (or 6 cubes of Best Golden Soup Bouillion and 6 C. Water)
2 C.    Green Beans
2 C.    Fresh or Frozen Corn kernels
(Please feel free to include other vegetables and/or greens that you have on hand-- this IS a stew!)

1 T.    Soy Sauce
2 T.    Fresh-squeezed Lemon Juice
          Salt and Pepper to taste
          Chopped Fresh Parsley as Garnish


METHOD:


  1. In 1/2 C. water on Medium heat, cook Onions until translucent (about 5 minutes)
  2. Add Garlic, Bay Leaves and Thyme, COVER, and cook for about 5 more minutes, stirring if necessary and adding 1/4 C. of the stock if needed to prevent sticking).
  3. Add Tomatoes, Sweet Potatoes and Stock.  
  4. Increase the Heat slightly.
  5. Stir in the Green Beans.  When the stew begins to simmer again (will take longer with frozen veggies), stir in the frozen or fresh Corn kernels.  Cook until the Green Beans are tender.
  6. If adding other vegetables, like squash or bell peppers, do that now and cook for another 5 to 10 minutes until all vegetables are fork-tender.
  7. Stir in the Soy Sauce and Lemon Juice. 
  8. Add Salt and Pepper to Taste.
  9. REMOVE the Bay Leaves before serving (IMPORTANT)
  10. Sprinkle with Parsley
  11. Serve with Corn Bread or Corn Muffins-- Recipe for a Simple Corn Muffin can be found at this article on Classic Adventist Potluck Recipes (scroll down the page)

 I made this delicious, colourful stew in my electronic pressure cooker (Instant Pot) boiling them under pressure using less fluid and less time than required to boil them up in the stew recipe above.  My basic method was:

  1. Saute the items in the first group until tender.  
  2. Stop the process.  
  3. Stir together items from #2 Group (i.e., Stewed Tomatoes down to Corn kernels) but add only 3 C. of vegetable stock or Bouillion with 3 C. Water, unless you prefer a soup-ier stew.  No worries.  It all tastes great.  
  4. Place on the lid with the vent in lock SEALED position, and set on MANUAL for 15 minutes.  
  5. I add in the soy sauce, lemon juice, salt and pepper after I have gently released the steam (throwing a tea towel over the release valve is not a bad idea-- keeps steam from fogging the kitchen lol). 
  6. Remove to serving dish and garnish.  I generally cut up a lemon so eaters have their own lemon squeeze.  Sometimes I omit salt (or salt very lightly) if taking to a fellowship meal since many folks are on sodium-restricted diets.  People can add their own salt and pepper. 

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