Sweet Potato & Spinach Stew
Sweet Potato & Spinach Stew
Description
This vegetable-rich stew is a great dish for the cold weather.
Ingredients
Instructions
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Begin by cooking the wheat berries in 3 cups of water for 45 minutes.
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Drain the water from the cooked wheat berries, and add the broth and 1/4 cup of water to a small saucepan. Bring it to a boil, then immediately reduce the heat to a simmer and simmer for 15 minutes.
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Once the 15 minutes is up, lift the lid and add the spinach to wilt. Cover for 5-10 minutes and fluff with a fork.
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Meanwhile, as the wheat berries are cooking, add the oil to an already hot pan (cast iron preferred). Add the sweet potato, shallots, and mushrooms. Season with salt and pepper and cook for 3-4 minutes stirring very little so the veggies can caramelize.
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Add the garlic and continue cooking another 3-4 min or until the sweet potato can be pierced with a fork.
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Add the rice to the veggies and season again if necessary. Top with the peanuts or any nuts of your choice
Serving Size
Servings 4
- Amount Per Serving
- Calories 193kcal
- Calories from Fat kcal
- % Daily Value *
- Total Fat 9.9g16%
- Saturated Fat 1.6g8%
- Trans Fat g
- Cholesterol mg
- Sodium 50mg3%
- Potassium 216mg7%
- Total Carbohydrate 23.4g8%
- Dietary Fiber 1.9g8%
- Sugars 1.4g
- Protein 3.6g8%
- Vitamin A IU
- Vitamin C mg
- Calcium 2 mg
- Iron 8 mg
- Vitamin D 8 IU
- Vitamin E IU
- Vitamin K mcg
- Thiamin mg
- Riboflavin mg
- Niacin mg
- Vitamin B6 mg
- Folate mcg
- Vitamin B12 mcg
- Biotin mcg
- Pantothenic Acid mg
- Phosphorus mg
- Iodine g
- Magnesium mmol
- Zinc mcg
- Selenium mg
- Copper mg
- Manganese mg
- Chromium mcg
- Molybdenum mg
- Chloride mmol
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Average cost of recipe per serving: $1.50
Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.
