SWEET POTATO ZUCCHINI COCONUT STEW

30 minutes, 6 servings

INGREDIENTS

• 1 1/4 cups organic coconut milk, preferably fresh

• 1 2/3 cups filtered water

• 2 medium sweet potatoes, peeled and cut into ½-inch chunks

• 2 medium zucchinis, diced

• 1/2 cup finely chopped fresh fennel bulb (white part only)

• 2-3 tablespoons ghee 

• 1 teaspoon whole cumin seeds

• 1 tablespoon sattvic spice mix 

• 1 teaspoon ground fennel seeds

• Salt and pepper to taste

• 1 tablespoon maple syrup

• Spritz of fresh lemon or lime juice for serving

• Cooked #grainsideoption for serving

  
  

DIRECTIONS

1. Blend the coconut base: In a blender, combine 1 cup coconut milk with ⅔ cup water. Blend until creamy and smooth. Set aside - you can also stir it together in a small bowl if you don't feel like using the blender, it will just be slightly less creamy.

2. In a medium saucepan, add sweet potatoes, salt and pepper, and 1 cup water. Bring to a boil, then reduce to a simmer. Cover and steam until tender but not mushy (about 12–15 minutes).

3. While the sweet potatoes cook, heat ghee in a frying pan over medium heat. Add cumin seeds, then stir in the chopped fennel bulb. Sauté for 2–3 minutes until fragrant and slightly golden. Add zucchini and continue cooking until just tender (about 4-6 more minutes). Remove from heat.

4. Once the sweet potatoes are tender, turn off the heat. Stir in the blended coconut mixture, sautéed fennel and zucchini, sattvic spice mix, ground fennel seeds, salt & pepper to taste, and maple syrup. Add the remaining ¼ cup coconut milk for extra creaminess if needed. Cover and let sit 2–3 minutes to meld the flavors. Serve warm.

#summer #vata #pitta #lunch #dinner #stew #soup

Recipe adapted from Eat Taste Heal Cookbook

Notes

• Sometimes, it is summer, but all you want is a comforting stew - so we did that here - we just summer-ized it by using cooling summer veggies such as zucchini and sweet potato, cooling demulcents such as coconut milk, and hearty grains for serving.

• Option to serve this with the super grain mix, rice noodles (if vata or pitta), cooked quinoa or millet (better for kapha), or any cooked #grainsideoption.

• For kapha: use light coconut milk, sub another veggie for one of the zucchinis such as broccoli or cauliflower, and use 1 sweet potato instead of 2. Serve with a side of steamed greens and a dash of red pepper flakes!