SWEET POTATO CHOWDER

40 minutes, 4 servings

INGREDIENTS

• 2 tbsp ghee 

• 1 tsp mustard seeds (preferably brown mustard seeds but, yellow will also work)

• 1 cup leeks, chopped

• 1/2 tbsp fennel seeds

• 1 tsp dried oregano

• 2 tsp fresh ginger, grated 

• 1/4 tsp nutmeg powder, freshly grated from the seed

• 1/4 tsp red pepper flakes (optional) 

• 2 small sweet potatoes, peeled, chopped small into cubes 

• 1/4 cup red lentils

• 1/2 cup green mung beans 

• 1/4 tsp turmeric powder

• 2 tbsp gluten free flour blend (bobs red mill blend or trader Joe's blend works)

• 6-7 cups veggie broth (add more to achieve stew/ chowder consistency)

• 1/2 cup coconut milk

• 2 cups fresh spinach (or chopped kale)

• Salt & pepper to taste 

DIRECTIONS

1. Heat the ghee in a large pot over medium heat. Add the mustard seeds and heat until they begin to pop (2-3 minutes).

2. Add the leeks and heat until translucent (about 2-3 mins). Stir in the fennel seeds, oregano, ginger, nutmeg, and red pepper flakes and heat for 30 seconds - 1 minute. Add the sweet potatoes, stir, and heat in the spices for 2-3 mins.

3. Add the red lentils and mung beans. Heat with the spices and sweet potatoes for about 1 minute.

4. Stir in the flour, making sure there are no lumps, adding a bit of extra ghee or splash of broth if needed to prevent burning. 

5. Add the broth and turmeric powder. Bring to a boil, then reduce to a simmer. Cover and allow to simmer for 30 mins or until mung beans are soft and cooked.

6. Stir in the coconut milk and season with salt and pepper. Heat for an additional 2-3 mins. Turn off the heat and stir in the spinach/ kale so the greens wilt. Serve warm and enjoy! 

#fall #winter #vata #pitta #kapha #onepotmeal #lunch #dinner

Notes

• Now this is comfort in a bowl right here. Something to curl up with on a cold day.

• This meal is great for vatas (and pittas), which is why we are eating it in vata aggravation season (fall & early winter). When the qualities of cold, dry, and light are in the air we need to offset them with warm, moist, and heavy.

• Warm & moist: chowder, broth, spices - heavy: sweet potatoes, coconut milk, ghee. Plus, add in the easy to digest red lentils and mung beans and you have a highly nourishing meal.

• Kaphas: this meal is still great for you, especially when enjoyed in the fall/ early winter months. I would just omit the coconut milk (or reduce it) and add a cruciferous veggie like broccoli (when you add the sweet potatoes) and more greens.

• Option to serve this with cumin rice or have on its own.