Super-food Stews

Black-eyed Peas, Carrot & Collards in Smoked Paprika Sauce, over brown rice (here pictured w/ Sriracha hot sauce on top). A super-food one-pot meal.

Black-eyed Peas, Carrot & Collards in Smoked Paprika Sauce. Served this very simple hearty stew on Fri night for 70 folks; and it’s on the lesson plan for 2 “Super Food” cooking classes this week.

Taking advantage of seasonal veg, it’s a very “clean” yet intensely flavored, toothsome one-pot meal that is vegan, gluten-free, low-fat and low-glycemic, high-fiber and nutrient-dense. Plus, your day’s Vit A and more.

Here’s the Recipe. This is technically a ‘cassoulet’, ie a braised dish with broth. Serve over brown rice or other whole grain, with hot sauce on side.

Making this for a family quantity, say 2-3 quarts, it’d take less than an hour esp with canned Black-eyed Peas. I used farm-fresh veggies from the market, of course, but, flash-frozen will do too, and would shave off another 15 min of prep time.

Btw, Black-eyed Peas have 6g protein per half-cup, in top 4 of legumes (winners are kidney beans & soybeans). Don’t have black-eyed peas? Fine — use any canned beans or lentils. (Search this blog for more posts about BEP, my favorite neglected step-child bean.)

Of course, this is a perfect autumn vegetarian entree. It would also be terrific with a small amount of chicken, pork, kielbasa, or turkey brats, and yes, left-over bacon. Sweet potatoes, potatoes, or squash as well but, refrain from making this into a carb-fest (ie increasing glycemic load). Keep a high veg to carb ratio.

More nutritional info:

 

  • 1 cp cooked sliced carrots contains 54 cal, 4.7 g fiber, 1.2 g protein, 5.4 g sugars, 537% RDI vit A, 9.4% RDI Vit C, 4.7%  calcium, 5.5% folate, 2.9%  iron, 26% Vit K.

 Estimated glycemic load = 2 (of 100/day target).
  • 1 cp cooked collards has 49 cal, 5.3 g fiber (10% RDA), 2 g protein, 308% RDI vit A, 58%  Vit C, 27% calcium, 44%  folate, 12% iron and 1045% Vit K. Estimated glycemic load = 4 (of 100/day target).
  • 1 cp canned black-eyed peas has 160 kcal, 6 g protein, 34 g carb, 8 g fiber, and notably, 6.7% RDI iron and 15% folate. Estimated glycemic load = 20 (of 100/day target).

    [RDI = Recommended Daily Intake]

 Some of my coaching clients are trying low-carb regimens. Ok, then skip the grains, not the beans.Beans are the best kind of complex carbs AND provide serious protein, so do NOT omit. You’ll just get hungry sooner if you do.

Scroll the Recipe page for more Super-food recipes!

 

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