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March 4, 2019

1

Roasted Sweet Potatoes, Beans and Veggies

by Anne Paddock

Roasted Sweet Potatoes, Beans, and Veggies is a catch-all name for an entree that has it all:  potatoes, beans, greens, carrots, and mushrooms. Although the star of the show is the sweet potato (three different kinds), the other vegetables and beans add a lot of flavor (and nutrients) to the dish.

Two helpful hints:  don’t skimp on the seasoning. Although the vegetables are delicious together, a few teaspoons of dried spices can really add a lot of zip to this dish.

And, second:  sprinkle shelled pistachios on top of the vegetables to add crunch and flavor (but don’t sprinkle the nuts until the vegetables are being served or they will get soggy and be a disappointment).

Gather the vegetables, the pots and pans, parchment paper, and other ingredients and then get started.

Roasted Sweet Potatoes, Beans and Veggies (makes 6 large servings)

Ingredients:

  • 3 large sweet potatoes (choose different colors)
  • 1 bunch of fresh carrots
  • 1 bunch (4-6 ounces) of Lacinto Kale
  • 8 ounces of fresh mushrooms
  • 4-6 ounces of thin French green beans
  • 1 15-ounce can of kidney beans, rinsed
  • Grapeseed Oil Spray
  • Salt and Pepper
  • 2-3 teaspoons seasoning*
  • 1/4-1/2 cup of shelled lightly salted pistachios

*I use a savory spice blend, a variation of the recipe from the “How Not To Die Cookbook”. The savory blend contains 2 tablespoons nutritional yeast, 1 tablespoon onion powder, 1 tablespoon dried parsley, 1 tablespoon dried basil, 1/2 teaspoon garlic powder, 2 teaspoons dry mustard, 2 teaspoons paprika, 1/2 teaspoon ground turmeric, and 1/2 teaspoon celery seeds. You can also use Bragg Organic Sprinkle (24 Herbs and Spices Seasoning) and nutritional yeast.

Directions:

Preheat the oven to 400 degrees.

Line 2 medium-sized baking sheets with parchment paper.

Peel and cut the sweet potatoes into 1 inch pieces and place in a large bowl.

Peel and chop the carrots into 1/4 inch wide pieces (circular).

Blend the sweet potatoes and carrots and then divide among the two cookie sheets.

Spray lightly with grapeseed oil and sprinkle lightly with salt and pepper. Cover with aluminum foil and bake for 20 minutes. Remove the aluminum foil and bake for 10-15 more minutes until the vegetables are tender but still firm. Remove from the oven.

While the potatoes and carrots are cooking, rinse the mushrooms and slice. Place the mushrooms into a large pan and turn the heat on medium high. Cook the mushrooms for about 5 minutes until lightly brown (note:  no need to add oil or water to the mushrooms because within a few minutes of cooking, the mushrooms release water).

While the mushrooms are cooking, rinse the kale and turn the leaves upside down. Cut the green leaves off the center of the stem (it’s easier to cut the green off the spine on the back than the front of the leaf). Discard the stems and cut the leaves into thirds or quarters. Add the kale leaves to the mushrooms and cover the pan. Turn the heat down to medium-low and cook for 1-2 minutes, until the kale is wilted. Remove the lid and stir. Turn off the heat and set aside.

Place the green beans in a pot filled with cold water. Bring to a boil and cook the beans for about 3-4 minutes, just until tender. Drain and set aside. Using a pair of scissors, cut the beans into thirds or quarters to get bite-sized pieces.

In a large bowl, gently place the finished sweet potato and carrot mixture, the mushrooms, and kale, the green beans, and the red kidney beans. Sprinkle with a teaspoon of seasoning and gently stir. Sprinkle with another teaspoon of seasoning and a bit of salt and pepper. Taste the vegetables and add an additional teaspoon of seasoning and/or salt and pepper if needed.

Serve on individual plates. Sprinkle with pistachio nuts. Serve.

1 Comment Post a comment
  1. Kathy
    Mar 5 2019

    That looks beautiful and delicious. I love the helpful practical details in your recipes.

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