SWEET POTATO STEW WITH GREENS

Nalini Mehta

GUEST CHEF CONTRIBUTOR

This season’s recipe contribution comes from one of my Ayurvedic cooking teachers, Nalini Mehta. Nalini holds a wealth of knowledge in Ayurveda and Ayurvedic cooking, and I am beyond grateful she is sharing her wisdom here. A recipient of the James Beard Foundation Women In Culinary Leadership Grant program, Nalini is all about wellness of the people.

“Fall is a time of transition. You can observe it everywhere around you. Many trees & plants are slowly undressing in preparation for the winter. There is a subtle browning of the mother earth. You can feel the nip in the air & temperatures, which just a couple weeks ago were raging with the endless summer are beginning to hint at the cool & crispness of autumn. The fall season brings with it a predominance of air element and prana (the vital breath, the subtle energy of life) abundant at this time in the atmosphere. Autumn begins with a change of dry, rough, windy, erratic, cool, subtle, and clear. These are all qualities shared by vata dosha, which is why Fall is considered a vata season. A general Vata imbalance gets created. So by taking a few simple balancing steps this Autumn, it can be very beneficial.

So why even bother with a Seasonal Routine at all?

For an inner body & mind balance it’s not only the internal factors that affect it. It’s also dependent on environmental factors. Ayurveda considers a seasonal routine an important cornerstone of health all year around. Balancing the nature of your local climate with lifestyle choices that offset the potential for seasonally-induced imbalances is one of the simplest ways that you can protect your all round well-being.

If you notice we adopt seasonally appropriate habits already, without even being conscious about it. For instance, summer is a time when we often enjoy light salads and water based foods in abundance, both perfect antidotes to the heat and intensity of the summer. Whereas by Sept and October we’re often baking delicious pumpkin breads infused with Fall spices and dining on hearty, grounding soups! These foods naturally subdue the dry, light, and erratic nature of the fall. By making conscious diet and lifestyle choices that counter the effects of each season, you can better maintain your internal sense of equilibrium throughout the year.”

Sweet Potato Stew with Greens

Source: Nalini Mehta, Route to India

Serves 4 to 6

INGREDIENTS

1½ tablespoons ghee(clarified butter)or coconut oil (if vegan)
1 teaspoon cumin seeds
1 medium onion, diced
2 cloves garlic, chopped fine
1 jalapeño pepper, minced (optional)
½ teaspoon turmeric
1 tablespoon minced fresh ginger
1 teaspoon salt, plus more to taste
2 medium sweet potatoes, peeled and cut into ½-inch cubes
1 teaspoon ground coriander   
1 tablespoon rasam powder (I use MTR brand) or Indian curry powder
1 bunch of Swiss chard or collard greens, chopped coarsely (about 4 cups loose)
1 (14-ounce) can full-fat coconut milk
¼ cup finely chopped cilantro
Squeeze of lime, for garnish

METHOD

1.    In a large saucepan, warm the oil over medium heat. Add the cumin seeds. Once they start to dance in the oil, add the onion. Cook and stir for about 5 minutes. Add the garlic, pepper, turmeric, ginger, salt, and sweet potatoes and sauté for 3 minutes. Add the ground coriander and rasam/curry powder and sauté for 1 or 2 minutes, until sweet potato is half cooked.

2.    Add 1 cup water and a bit more salt. Add the chard and continue cooking for 8 to 10 minutes, until the chard is also tender. Add the coconut milk, bring everything to a quick boil, and then reduce to a simmer, covered.
   
3.    Thin the stew with water if it seems too thick. Spoon the stew over rice, quinoa, or other cooked grain of your choice and garnish with the cilantro.

Ayurvedic Benefits : In this stew the curry powder and turmeric are blended with cooling and grounding coriander & cumin spices while cayenne adds heat. Curcumin in turmeric is attributed for its antioxidant and anti-inflammatory effects. 

The fat in ghee helps in the absorption of curcumin. These spices help perk up Kapha dosha (earth element) and ground the Vata dosha (air element).

Want to learn about your Ayurveda personality or Dosha? 

Visit www.routetoindia.com