Body Nutrition

STUFFED SWEET POTATOES

vegan stuffed sweet potatoes

vegan stuffed sweet potatoes vegan stuffed sweet potatoes

Here is a very nourishing meal that will satisfy your craving for sweet while making you feel content and happy (at least that it does to me). This meal is mainly sweet (no sugar added), but it also includes a bit of sour (sauce), bitter (arugula), pungent (onion and black pepper), astringent (chickpeas) and salty taste. Ayurveda recommends to include all six tastes in every meal to feel satisfied and balanced.

The meal also contains a lot of grounding vegetables that help us deal with a busy body-mind. It’s a great meal to eat during the unpredictable and ever-changing autumn, to balance the movement, dryness, and coldness of the outside with our inside world.

If you already feel heavy, lazy and grounded then eat only one potato with more veggies, fresh arugula, and other leafy greens and sprinkle with additional black pepper. In the case you would like a less caloric version, omit the mayonnaise from the sauce.

INGREDIENTS (for 2 persons):

  • 4 sweet potatoes
  • 1 tablespoon of coconut oil
  • 1 big onion, chopped
  • 1 leek, chopped
  • 250 g fresh chestnut mushrooms, sliced
  • ½ zucchini, peeled and cut into bite-size pieces
  • 1 yellow or orange pepper, sliced
  • 3 tablespoons of cooked chickpeas (e.g., from the can)
  • olive oil, salt, and black pepper
  • fresh arugula
  • sauce (1 teaspoon vegan mayo, 1 teaspoon tahini, 3 tablespoons coconut yogurt, ½ teaspoon apple vinegar, ½ teaspoon mustard, a pinch of salt and black pepper)

INSTRUCTIONS:

  1. Wash and pat dry the sweet potatoes (no need to peel them). Place them on a parchment-lined baking tray, sprinkle with salt and black pepper, and bake in a preheated oven at 180 degrees, about 45 minutes, or until soft (should be easily pierced with a fork).
  2. In the meantime, add coconut oil, chopped onion, and leek in the pan. Sprinkle with salt and cook it on medium-high heat for 5 minutes. Add zucchini, pepper, and mushrooms and cook for another 5-10 minutes until the veggies are softened, and water is dissolved, stir occasionally. One minute before the end add the chickpeas, additional salt if needed and mix it good.
  3. Prepare the sauce by whisking all ingredients together. In case you don’t have a vegan mayo, use a regular one or don’t use it at all, and instead of coconut yogurt, you may use firm natural yogurt with a bit of canned coconut milk.
  4. When potatoes are ready, cut them into halves and fill them with the prepared veggies. Drizzle it with the sauce, sprinkle some black pepper and serve it with fresh arugula. ENJOY!

HRVATSKI
Evo jedno vrlo hranjivo jelo koji će zadovoljiti vašu žudnju za slatkim i omogućiti vam osjećaj zadovoljstva nakon obroka (barem je tako meni). Okus koji prevladava je sladak (bez dodavanja šećera), ali jelo sadrži i ostale okuse: kiseli (umak), gorki (rukola), papreni (luk i crni papar), trpki (slanutak), te slani okus. Ayurveda kaže da bi svih šest okusa trebala biti prisutno u svakom obroku kako bi se osjećali zadovoljni i uravnoteženi.

Jelo također sadrži povrće koje raste pod zemljom te nam pomaže da se uzemljimo i lakše nosimo s nemirnim tijelom-umom. Izvrstan je obrok tijekom nepredvidljive i promjenjive jeseni, te nam pomaže uravnotežiti vanjske promjene, suhoću i hladnoću s našim unutranjim svijetom.

Ako se već osjećate teško i pomalo lijeno onda si poslužite samo jedan krumpir i dodajte više povrća, svježe rukole i ostalog lisnatog zelenja, te dodatno popaprite. Ako pak želite manje kaloričnu verziju, izbacite majonezu iz umaka.

SASTOJCI (za 2 osobe):

  • 4 slatka krumpira (batata)
  • 1 žlica kokosovog ulja
  • 1 veliki luk, nasjeckati
  • 1 poriluk, nasjeckati
  • 250 g svježih šampinjona, nasjeckati na šestine
  • ½ tikvice, oguliti i nasjeckati
  • 1 žuta ili narančasta paprika, nasjeckati
  • 3 žlice kuhanog slanutka (npr. iz limenke)
  • maslinovo ulje, sol i crni papar
  • svježa rukola
  • umak (1 čajna žličica veganske majoneze, 1 čajna žličica tahinija, 3 jušne žlice kokosovog jogurta, ½ čajne žličice octa od jabuke, ½ čajne žličice senfa, prstohvat soli i papra)

UPUTE:

  1. Operite i ručnikom prosušite krumpire (koru ne trebate guliti). Stavite ih u posudu obloženom papirom za pečenje, posolite, popaprite i pecite u zagrijanoj pećnici na 180 stupnjeva, oko 45 minuta ili dok ne omekšaju tako da ih lako probodete vilicom.
  2. U međuvremenu u tavu dodajte kokosovo ulje, nasjeckani luk i poriluk, posolite i dinstajte na srednjoj vatri oko 5 minuta. Dodajte tikvice, papriku i gljive i dinstajte još 5-10 minuta dok povrće ne omekša i voda ne ispari, povremeno miješajući. Minutu prije kraja dodajte slanutak, dodatno posolite po potrebi i dobro promiješajte.
  3. Pripremite umak tako da sve navedene sastojake dobro promiješate. U slučaju da nemate vegansku majonezu, koristite običnu ili ju potpuno izbacite, a ako nemate jogurt od kokosa, koristite čvrsti obični jogurt uz dodatak malo kokosovog mlijeka iz limenke.
  4. Pečene krumpire prepolovite i napunite ih pripremljenim povrćem. Sve prelijte sa umakom, pospite crnom paprom i poslužite sa svježom rukolom. DOBAR TEK!

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