Posted on 1 Comment

Sweet Potato, Chickpea, Cauliflower Coconut Curry

And I’m back in the game! It’s been a while since I’ve said hello on here. I’m not going to lie, life caught up to me. New job, a wedding, holidays, winter blues (yes, a real thing here in Michigan), and now spring! But truthfully, all excuses aside, writing doesn’t come easily to me. With the whirlwind of the last year, I needed to take some time to decide if writing on my blog really made me happy vs. feeling obligated to do it for some type of side hustle. Call me crazy, but I think taking a timeout for a while to figure out what makes you happy is A-O-K. And the wonderful thing is, I found myself running into individuals asking where I (my blog posts/recipes) have been. Some were people I knew, some were random people I didn’t even realize I was making an impact on. So I took it as a sign from the universe and here I am 🙂 Plus, spring time always brings an extra jolt of energy with the sun shining well into the evenings again.

I’m starting y’all off with a recipe I tried on a Saturday afternoon. My husband and I have gotten into a bad routine of eating out on the weekends and we finally decided enough was enough. We got an Instant Pot for one of our wedding gifts and I have only dabbled with it once so I decided to give it another go.

This recipe is fairly easy. I would say about 4-5 level of difficulty. In other words, everyone can make this…no excuses! I am an avid user of a combination of fresh, frozen, and canned vegetables (I don’t discriminate!). Plus, this always makes cooking more convenient and economical.

I started off by slicing the chicken breasts into 1-inch bite sizes. Then chop your vegetables on a different cutting board. Once all your veggies are chopped, set your Instant Pot to the saute setting. Add the chicken, garlic, onion, cumin, curry powder, and red curry paste. Saute for about 3-5 minutes until the onions are barely translucent and the chicken is lightly browned on the outside. Then turn your Instant Pot setting to Slow Cook. Now the timing on this depends on what you have going on that day. I slow cooked it for about 4 hours. To really finish it off, I turned it back on the saute setting for about 5-10 minutes to help it reduce a little. However, if you plan on slow cooking for 6-8 hours, you should be good as is.

Once you’ve turned it to Slow Cook, add the diced tomato, sweet potato, coconut milk, and cauliflower. Stir and then put the lid back on. Slow cook for at least 4 hours.

Again, I decided to saute after slow cooking for 4 hours for about 5-10 minutes while I cooked the rice to pair with it. Before sauteing, I added the chickpeas, 3 sugar cubes (or about 1 1/2 Tbsp sugar), and salt/pepper to taste. Top with a little extra coconut milk and/or fresh cilantro for garnish. I served over a bed of white rice, but it would pair nicely with quinoa or brown rice too.

My husband and I enjoyed this bowl of yummy, comfort food while snuggling in for a night of March Madness basketball. Go Green! The nice thing about this dish is it really only leaves you with minimal clean up due to pouring all your ingredients in one pot. Can’t beat that on a Saturday night. If you want to keep it vegetarian, feel free to leave out the chicken. I’ve done it both ways and my vegetables can stand on their own two feet 🙂 I hope you enjoy!

-EAB

Sweet Potato, Cauliflower Coconut Curry

Course Main Course
Cuisine Indian
Keyword Curry
Author NoshinDietitian

Ingredients

  • 2 chicken breasts, chopped into 1-inch pieces
  • 1/2 yellow onion, diced
  • 1 15-oz can diced tomatoes
  • 1 15-oz can coconut milk, unsweetened
  • 1 15-oz can garbanzo beans, low sodium (if possible)
  • 2 sweet potatoes, chopped into 1-inch pieces
  • 3 cloves garlic, minced
  • 1/4 tsp red curry paste
  • 1 1/2 tbsp cumin
  • 2 tsp tsp curry powder
  • 1 head cauliflower, chopped into bite-size florets
  • 3 cubes sugar or 1 1/2 Tbsp sugar
  • salt and pepper to taste
  • 1-2 tbsp extra virgin olive oil

Instructions

  1. Cut chicken into bite-size pieces.

  2. Chop the sweet potato, onion, cauliflower, and garlic on a separate cutting board.

  3. Set the Instant Pot to saute setting. Saute the chicken, onion, and garlic in the olive oil for about 3-5 minutes until the onions are barely translucent. While sauteing, add in the cumin, red curry paste, and curry powder.

  4. Change the setting to slow cook. Add the sweet potato, cauliflower, diced tomatoes, and coconut milk. Slow cook for at least 4 hours.

  5. Once it has slow cooked for 4 hours, change back to saute setting. Add in the sugar, garbanzo beans, and salt/pepper to taste. Saute for about 5-10 minutes while cooking the rice. 

  6. Serve over a bed of white rice and garnish with coconut milk and/or fresh cilantro. Enjoy!

Posted on Leave a comment

Roasted Cauliflower with Toasted Almonds & Golden Raisins

Happy Sunday!

I don’t know about you, but lately I have started to have some winter blues. The gloominess is getting to me! Not only that, but I have been running into road blocks with weeknight dinners. Trying to keep my dishes healthy, yet hearty and comforting in the winter months can be a delicate balance.

This week, I tried a new side dish recipe using cauliflower and its’ end result was intriguing and seriously delicious. The tastiness of the roasted cauliflower, toasted almonds, and almond butter mixed with golden raisins and a caper vinaigrette…talk about hitting all the palate notes. This recipe is savory walking down the aisle with sweet and salty on each arm. YUM. I am an adamant fan of cruciferous vegetables, especially in the winter. They are seasonal, inexpensive, hearty, and a nutrition powerhouse.

cauliflower
http://www.farmandforksociety.com/2015/10/cauliflower-101.html

What are cruciferous vegetables?

Cruciferous vegetables include broccoli, cauliflower, cabbage, turnips, brussel sprouts, kale, arugula, radishes, and bok choy to name a few. The classification name cruciferous comes from the latin word cruciferae, which stands for cross or cross-bearing. When these vegetables grow, their four flower petals resemble a cross, hence the meaning of their classification name cruciferous.

These cruciferous vegetables are nutrition rock stars. They contain phytochemicals called glucosinolates, which is R.D.-lingo for a food that is high in antioxidants that help fight off inflammation in the body and ultimately reduce your cancer risk. These vegetables tend to be good sources of vitamin C, dietary fiber, folate,  potassium, and vitamin K. They are also low in calories, fat, and carbohydrates.

How can you get the biggest nutritional bang for your buck with these cruciferous vegetables?

Eat a variety of them! Sounds easy right? Well, the truth is often easier friends. Although many of them contain different amounts of vitamins and minerals, the key to remember is variety. No one vegetable trumps the other. The greater variety you eat, the more likely you are getting a broader spectrum of vitamins and minerals, which is the key to good health.

I personally love to explore and experiment with different ways of cooking these vegetables and side dishes. Cauliflower, in particular, is incredibly versatile. It can be roasted, boiled, steamed, grilled, fried, pickled, or eaten raw. For better nutritional value, avoid boiling and frying. Boiling can reduce the nutritional content and frying adds saturated fat from the frying oil. Cauliflower can make great low carbohydrate options such as cauliflower rice, mashed cauliflower, and cauliflower pizza crust.

Now on to the best part…the recipe! This recipe can be served as a side dish, vegetarian entree, or paired with your favorite protein.

Roasted Cauliflower with Toasted Almonds, Golden Raisins, and Caper Vinaigrette

cauliflower-with-almonds-raisins-and-caper-vinaigrette

Yield: 4 servings, Cook time: 20 minutes, Total time: 40 minutes

Ingredients:

  • 1 head cauliflower, cut into small wedges and rinsed
  • 6 Tbsp extra virgin olive oil
  • Kosher salt and black pepper
  • 2 Tbsp Sherry cooking wine
  • 1 Tbsp honey
  • 2 Tbsp capers, roughly chopped
  • 1/4 cup golden raisins
  • 1/4 cup toasted almonds, sliced
  • 1/4 cup plain bread crumbs
  • 1/2 cup almond butter

Directions:

  1. Preheat oven to broil or 500 degrees F. Toss cauliflower with 3 tablespoons olive oil, bread crumbs, and 1 Tbsp sherry wine. Season with salt and pepper to taste. Coat an aluminum foil-lined baking sheet with cooking spray or olive oil. Spread the cauliflower evenly on the baking sheet. Roast in the oven until cauliflower starts to lightly brown on both sides, about 20 minutes. Flip the cauliflower halfway through to allow both sides to brown.
  2. While the cauliflower is roasting, combine 3 Tbsp olive oil, 1 Tbsp sherry wine, honey, and capers for your vinaigrette.
  3. Toast almonds in a small saute pan for about 3-5 minutes until lightly browned. Set aside.
  4. In the same or slightly larger saute pan, heat the almond butter on medium-low heat until warm.
  5. On a serving plate, spread the warm almond butter along the plate. Next, place the roasted cauliflower on top of the almond butter and top with vinaigrette, toasted almonds, and raisins. Serve immediately.

Enjoy!

-EAW

Resources: