Go Meatless Monday is recognized by cities and countries all around the world. It's a day people unite around food. Pumpkins are squash, roasted to develop their yumminess. Sweet potatoes are steamed tender, and onions are caramelized. That's wheat makes this hearty stew with fragrant flavors both sweet and savory. Curry powder and chili powder give this main meal a kick, while fresh thyme herbal undertone that smells so good as it stews.
Pumpkins, like other squash, originated in North America. The oldest evidence, pumpkin-related seeds dating between 7000 and 5500 BC, were found in Mexico.
Sweet potato is a starchy, sweet-tasting, vegetable. It's distantly related to the white potato. It's a plant, native to the tropical regions in America -- but is often called a "yam" in parts of North America; the sweet potato is botanically different, which is native to Africa and Asia.
The origin and domestication of sweet potato is thought to be in either Central America or South America.
The Center for Science in the Public Interest reports the superior nutritional values of the sweet potato from its fiber to, complex carbohydrates, protein, vitamin A and potassium.
Candied sweet potatoes are a side dish consisting mainly of sweet potatoes prepared with brown sugar, marshmallows, maple syrup, molasses, orange juice, marron glacé or other sweet ingredients. It is often served in America on Thanksgiving. Sweet potato casserole is a side dish of mashed sweet potatoes in a casserole dish, topped with a brown sugar and pecan topping. Sweet potato pie is also a traditional favorite dish in Southern U.S. cuisine.
This chunky and smooth stew is a meatless delicacy that makes mouths speechless. Slurp up the caramelized onions and take a bite of the complimentary biscuits with a hint of pumpkin deliciousness. Incredible.
Sweet Potato Caramelized Onion Stew
Serves 8
1 pumpkin, seeded, cut in cubes
3 sweet potatoes, cut into 1 inch cubes
5 red potatoes, cut into 1 inch cubes
32 ounces low sodium vegetable stock
2 teaspoons curry powder
2 teaspoons chili powder
1 teaspoon salt
1 red onion, sliced
1 yellow onion, sliced
3 cloves garlic, minced
1 tablespoon fresh thyme
1 tablespoon canola oil, for preparing the onions
Preheat an oven to 350 degrees. Place the pumpkin cubes on greased baking sheet uncovered and bake for about 1 hour and 15 minutes, or until the pumpkin becomes tender when pierced with a fork. Set aside to cool.
Place the oil in a frying pan over medium heat. Add the onions and slow cook for 40 to 50 minutes, or until the onions are well done and translucent. Remove from heat and set aside.
Fill a saucepan with 1 inch of water and place it over medium heat. Add the cubed sweet potatoes, cover and steam for about 25 minutes, or until the potatoes become tender. Transfer to a large mixing bowl and set aside.
When the roasted pumpkin has cooled, add it to mixing bowl with the potatoes. Season the sweet potatoes and baked pumpkin cubes with the vegetable stock, salt, curry and chili powder, gently stir to coat. Transfer to a pot and cook over medium heat.
Add the caramelized onions to the to the simmering potato mixture on the stove. Season mixture with the garlic and fresh thyme, taking care to stir to ensure the ingredients are evenly distributed. Let simmer for about 20 minutes, or until the flavors have melded. Taste and adjust seasoning if desired. Divide into 8 portions and enjoy!
Stew Nutritional Information (amount per serving)
Calories 295; Carbohydrates 68; Cholesterol 0mg; Fiber 10g; Sodium: 366mg; Fat 3g; Protein 7g
Sweet Potato Biscuits
Makes 16
Delightfully moist and slightly sweet, these biscuits are an American classic. Serve them hot with pumpkin stew, as a side with a soup for a light lunch – or topped with preserves for breakfast.
1-1/4 cups whole wheat pastry flour
1/2 cup unbleached white flour
2 teaspoons baking powder
1/2 teaspoon salt
3 tablespoons margarine
1/3 cup apple juice
1 cup cooked, mashed sweet potato
3 tablespoons honey
1/2 cup finely chopped walnuts or pecans
Preheat the oven to 425 degrees. Sift together the flours, baking powder and salt in a mixing bowl. Work in the margarine in with a pastry blender or the tines of a fork until the mixture resembles a coarse meal. Add the apple juice, sweet potato, honey, and nuts, working them in to form a soft dough.
Turn the dough out onto a well-floured board and knead in just enough extra flour to make the dough lose its stickiness. With floured hands, divide the dough into 16 equal parts. Shape into small balls and arrange on a baking sheet that’s been lightly coated with cooking spray. Pat the top of each ball to flatten it slightly. Bake for 12 to 15 minutes, or until a toothpick inserted into the center comes out clean. Serve immediately.
Biscuit Nutritional Information (amount per serving)
Calories 110; Carbohydrates 19g; Cholesterol 0mg; Fiber 2g; Sodium: 190mg; Fat 3.5g; Sugars 6g; Protein 3g
Carbs and diabetes: People with diabetes must always focus on carbohydrates. Depending on individual health challenges, reliable sources indicate that most people with diabetes should not consume more than about 130 grams of carbohydrate each day.
* Sources: Meatless Monday Stew, Meatless Monday Biscuits, WH Foods, Wikipedia