This healthy, delicious stew is an excellent choice for breakfast or dinner for the whole family. Comforting and warm, it’s perfect for the upcoming chili winter days and nights.
Vegetarians will undoubtedly love it, but the meat eaters as well, as they can add in some chicken for extra protein. You can increase the level of protein by adding some tofu as well. The stew also goes well with wild rice.
As you can see by the list of ingredients, the stew is made of superfoods that provide myriad of health benefits.
For instance, coconut oil increases the good cholesterol and converts the bad, LDL cholesterol into HDL, good cholesterol. Cumin seeds improve immunity and digestion. Cauliflower is packed with vitamin C, K, riboflavin, thiamin, niacin, etc. Jalapenos help treating arthritis, headaches, nasal congestion, high blood pressure, ulcers, cancer, etc.
Ginger provides powerful anti-inflammatory properties and helps treating joint pain and arthritis. Turmeric reduces the risk of heart disease, cancer, Alzheimer’s disease, depression, and age-related diseases. Coriander is loaded with important vitamins and minerals.
Onions improve immunity, regulate the blood sugar, reduce the bad cholesterol, prevent gastric ulcers and cancer, and lower inflammation. Tomatoes are good for the health of heart, eyes, and skin, relieve constipation, improve blood sugar levels, and reduce the risk of colorectal and prostate cancer.
Ingredients
Serves – 4 bowls
- 1 medium head cauliflower, cut into bite-size florets after being stemmed
- 1 tsp. of cumin seeds
- 2 tbsp. of coconut oil
- 1 medium, finely chopped onion
- 1 stemmed, seeded, and chopped jalapeno
- 3 ripe, finely chopped tomatoes
- 1 cup of kale, chopped
- 1 tbsp. of cumin powder
- 2 tsp. of ginger paste
- 1 tsp. of turmeric powder
- 1 tbsp. of coriander powder
- 1 can coconut milk, full-fat, unsweetened
- 2 tbsp. of chopped cilantro
- 1 tsp. of sea salt
Preparation
Pour the coconut oil in a medium sized stock pot, and heat for half a minute on medium heat.
Stir in the cumin seeds, and mix until they begin to sputter. Add the finely chopped onion and cook for another 60 seconds. Then, add the tomatoes, mix well, and cook for several more minutes until they soften. Once the tomatoes get soft, add the rest of ingredients, and mix well.
Simmer for about 15 minutes, with the lid on. Stir every five minutes to prevent burning. Serve, and enjoy! If there’s some leftover stew, store it in an air-tight container and use it for another meal.
Nutritional Analysis Per Serving
204 calories; 24 g fat; 20 g saturated fat; 18 g carbohydrate; 6 g protein; 6 g fiber; 0 mg cholesterol; 588 mg sodium.
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