A few years ago, my family made the brave 🙂 decision to practice ‘meatless Monday’, a day dedicated to eating no meat or seafood products. We do eat eggs and dairy, but you can take it further and opt out of them if you want. It wasn’t such an issue for us of eating too much meat but, rather, we simply wanted to enjoy the benefits of meatless Monday. Some of these benefits include:
- Reduced risk of chronic illnesses: fiber from plant-based foods can help lower the risk of obesity, diverticulitis, kidney stones, heart disease, and irritable bowel syndrome. It also helps to regulate bowel function, reduce cholesterol, and balance blood sugar levels.
- Glowing Skin: Antioxidants in fruits and vegetables fight free radical damage and helps you look younger.
- Less burden on the environment.
- More meal options: creative ways to add other foods to your diet such as lentils, whole grains, legumes, fruits, and nuts.
This recipe is quick and delicious for those week-nights when you don’t have much time or ideas for what to cook. And it’s filling too.
1 sweet potato, cubed
1 bell pepper, cubed
1 zucchini/courgette, cubed
1 large carrot, chunks
1 small eggplant/aubergine, cubed (optional)
1 large onion, finely chopped
1 jalapeno or 2 small green chilies, diced
1-2 tablespoon chipotle seasoning
3 fresh tomatoes, finely chopped (or a small can of tomato sauce)
1/2 can coconut milk (make sure to get one that has no additives)
salt, to taste
raw virgin coconut oil or ghee for cooking
Chipotle Seasoning Ingredients:
1 tbsp garlic powder
1 tbsp onion powder
1 tbsp mustard powder
2 tbsp chipotle chili powder
1 tbsp dried oregano
1 tbsp cumin powder
1 tbsp paprika
1 tbsp dried cilantro or parsley
1 tbsp salt
In a bowl mix together all the ingredients of the chipotle seasoning and transfer to an airtight container.
Heat some coconut oil in a pan and add the chopped onion and garlic. Saute for few minutes until it’s slightly brown. Add the sweet potato and carrot and cook for 10 minutes, stirring often.
Add the remaining vegetables, tomatoes, and the chipotle seasoning. Stir well few times. Then add in the coconut milk and taste for salt. You can add some water if you need more gravy. Reduce heat and simmer until the vegetables are cooked.
Serve with rice or quinoa. Enjoy!
p.s. If you don’t have some of the vegetables mentioned above, you can use any vegetables of your choice.
Please comment below: Do you ever struggle with adding vegetables in your diet? If not, what is your favorite go to vegetable dish?