Peanutty African Vegetables with Lentils

image

This recipe is tickling my pickle at the mo. I have adapted it from the ‘China Study Cookbook’ which can be bought on Amazon and is chock a block full of tasty vegan dishes that are also free from refined and processed foods. In this book they use stock in the place of any oils, which I guess works just as well to soften vegetables etc when sautéing…..

I also realised that I haven’t really been spruiking the nutritional merits of the recipes I have been posting! Naughty girl. I have done this below this recipe so you can boast to your mates how damn nutritious your lunch is….

Peanutty African Vegetables with Lentils

Ingredients
1 tablespoon oil (I used normal ol’ Olive Oil)
2 garlic cloves, chopped
1 onion, chopped finely
1 red capsicum, cubed
1/2 teaspoon cinnamon
1 teaspoon cayenne pepper or paprika
1.5 cups stock (any, I used Massel ‘Beef’ style stock)
2-3 tablespoons tomato paste
1 sweet potato, cubed
1/2 eggplant, cubed
125g frozen chopped spinach
1/2 cup cooked green lentils (tinned lentils also fine)
1/2 cup natural peanut butter (use a no salt or sugar or other crap added version please!)
Salt and pepper to taste
Steamed Brown Rice to serve

Saute the onion, garlic and capsicum in the oil over medium heat until soft. Add the cinnamon and cayenne pepper/paprika and cook for another 1-2 mins. Add the stock, tomato paste, sweet potato, eggplant, lentils and spinach and cook for around 10-15 mins, or until the potato is almost cooked. Add the peanut butter and season to taste. Cook gently for another few mins. You may need to add a little water if you feel it is too thick once the peanut butter has gone in, there should be enough sauce to ‘wet’ the rice when served.

Sprinkle some coriander if you fancy! Serve with brown rice and smile as you enjoy the deliciousness 🙂

What’s “good” about this recipe? Beta-carotene (found in the sweet potato and capsicum) is a strong antioxidant, meaning it fights cancer causing free radicals in the body. There is a bang of iron in there thanks to the lentils and spinach, as well as a nice protein hit from the lentils and peanut butter. Cinnamon and garlic are both powerful anti-inflammatory foods. Tomato paste is a rich source of lycopene, yet another antioxidant, especially beneficial for men in reducing the risk of prostate cancer.

QQ x

Advertisements

One thought on “Peanutty African Vegetables with Lentils

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: