For this week’s installment of LOW INCOME VEGAN EXTRAORDINAIRE we will be cooking sweet potatoes! Sweet potatoes are really good for you. They are also filling and delicious! According to Dr. Michael Greger from NutritionFacts, sweet potatoes when boiled are best. See video for the science behind this. http://nutritionfacts.org/video/anti-cancer-potential-of-sweet-potato-proteins/ and
For one serving:
1 Sweet Potato
2 slices of a tomato, chopped
2 slices of onions, chopped
2 garlic cloves, chopped
1/4th of a can of chickpeas (one can for four people!)
1 scallion –the green part- (See the LIVE Tip at the end of the recipe!)
1 tablespoon tahini (if you don’t have tahini at hand, you can substitute for peanut butter)
1/4th of a teaspoon salt
1/4th of a teaspoon pepper
1/8th of a teaspoon paprika
2 tablespoons water
1/4th of a cup of olive oil (or whatever oil you use for cooking)
-Bring a half full pot of water with a dash of salt to a boil. Place the sweet potatoes, cover, and boil for 10 to 12 minutes until center is not resistant.
-Slice the onions, and the garlic and place in pan with oil.
-Drain the chickpeas and place them in pan with onions and garlic. (Save the liquid from the chickpeas and any other beans, this liquid, aquafaba is used as an egg replacer for any other occasion!)
-Pour salt, pepper, and paprika, and cook until dry and slightly toasted chickpeas. Approximately 5 minutes.
-Slice the tomato slices and the scallion.
-Drain the sweet potato and place in plate. Slice in half face up and pour the chickpeas, onions, and garlic on top of it. Pour the sauce over everything evenly. Place the tomatoes, olives, and scallions on top.
Place the tahini and two tablespoons of water in a cup and mix well until liquid. Depending on the tahini used, it may require more water. Add water until desired consistency is achieved.
LOW INCOME VEGAN EXTRAORDINAIRE TIP: Next time you buy scallions, make sure to get the ones with the roots at the bottom. Place in glass jar filled with water. If you have a space that receives any type of light, place them there. They will not last forever, but they will last for a few months. Cut the green and use it, and it will keep growing for a few months. Make sure the jar always has water.
The recipes here are always subject to substitutions according to whatever you have at hand, or whatever you find on sale at your market. Part of being a LOW INCOME VEGAN EXTRAORDINAIRE is being flexible in your cooking according to your budget. Never waste ingredients, save everything. There is a purpose for all our discards. Next week we will look into making our own vegetable stock from vegetable scraps. Buy when things are on sale. Remember to look for the over-ripe vegetables as they tend to be on sale. Simply cut off the bad parts and use the good parts. If a recipe calls for a spice and you don’t already have it, don’t feel the need to get it, use other spices that you already have. You may alter the taste but you will still eat nutritious, delicious, and cruelty-free and you won’t break your budget.