25 Nov RECIPE OF THE MONTH – NOVEMBER
LEEK, SWEET POTATO AND CHICKPEA COCONUT ‘STOUP’
Yes I called it a stoup. It’s when a stew meets a soup.
Soups, stews and curries are perfect for the colder seasons and a great way of getting in a range of herbs, spices and veggies. This is a take on the classic potato and leek soup.
Peas and chickpeas are a good source of protein and the peas add a sweetness to the dish. Leeks, onions and sweet potatoes are a good source of prebiotic fibre, and sweet potatoes have a lower glycemic index to the white potato.
Health benefits of plant based proteins
- As plant based proteins typically contain fibre, this promotes our good bacteria in our guts, aids digestion and can even help with healthy weight loss
- Keeps you fuller for longer so you stay satisfied until your next meal
- Lowers risk of cardiovascular disease
- Beneficial for type 2 diabetes by managing blood sugar levels. Plant based proteins tend to have a low glycemic load/index
Top plant based protein sources:
- Cashews
- Pumpkin seeds
- Sunflower seeds
- Almonds
- Walnuts
- Chia seeds
- Black beans
- Kidney beans
- Butter beans
- Chickpeas
- Edamame beans
- Black eyed peas
- Lentils
- Quinoa
- Brown rice
- Tofu
- Tempeh
- Hemp seeds
- Soya milk
Examples of prebiotic fibres
- Wholegrains
- Beans
- Bananas
- Potatoes (best eaten when cooked and then cooled)
- Pectin: apples, carrots, oranges, potatoes, peas, green beans
LEEK, SWEET POTATO AND CHICKPEA COCONUT ‘STOUP’
Serves 4 | 15 mins to prepare, 30 minutes to cook | suitable for vegans and vegetarians
Ingredients
- 2 tbsp coconut oil
- 1 can of coconut milk (BPA free- I used light)
- 1 can of chickpeas (BPA free)
- 1 tsp mustard seeds
- 1 tsp ground turmeric
- 2 tsp mild curry powder
- 1 large leek, thinly sliced
- 1 large white chopped finely
- 3 large garlic cloves, crushed
- 5cm-piece ginger, grated
- 2 small/medium sweet potatoes, peeled and cut into 2cm chunks
- 300ml Vegetable stock
- 100g baby leaf spinach
- 100g frozen garden peas
- 4 tbsp soya yoghurt
- A bunch of fresh coriander
- Chili flakes for garnish
Method
Heat the coconut oil and mustard seeds in a large saucepan until the seeds start to pop. Then add the chopped onion, along with the turmeric, and curry powder and cook for about a minute until translucent.
Next add the leeks, garlic and ginger and chopped sweet potato and fry for another couple of minutes stirring frequently.
Add the stock, chickpeas and coconut milk, bring to the boil and simmer for around 20 minutes until the potatoes are soft.
Mix in the peas and spinach last, and return to the boil.
Top with 1 tbsp yoghurt, chilli flakes and coriander to garnish.
Enjoy!
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