Sweet potatoes are a superfood. They’ve earned this title by being so packed with nutrients, ounce for ounce, that they’re just plain nutritionally dense. Quite simply, they’re one of the single healthiest foods you can bring to your table. Tasty and easy too. Especially with the bright flavours of curry and ease of canned chickpeas. For this recipe simply toss everything together, toss into the oven, then sit back and wait for the compliments!
Yield: Serves 4 to 6
2 to 3 large sweet potatoes, unpeeled, rinsed, cut into bite-sized chunks
2 large onions, chopped
a 19-ounce (540 mL) can of chickpeas, rinsed and drained
2 tablespoons (30 mL) of olive oil or melted butter
2 tablespoons (30 mL) of curry powder
1 tablespoon (15 mL) of fennel, cumin or coriander seeds
1 teaspoon (5 mL) of ground cinnamon
1/2 teaspoon (2 mL) of salt
Lots of freshly ground pepper
1 bunch of fresh cilantro, chopped, reserve a few sprigs for garnish
Preheat your oven to 375ºF (190ºC). Turn on your convection fan if you have one. Ready a large roasting pan, baking pan or sauté pan.
Toss the vegetables, chickpeas, oil, spices, salt and pepper together mixing the works thoroughly until all the flavours are evenly distributed. Reserve the cilantro. Fill the pan evenly with the mixture.
Roast, stirring occasionally, until the vegetables are tender, lightly caramelized and delicious, about 1 hour. Top with the cilantro. Serve and share directly from the pan.
You don’t have to peel sweet potatoes. Just rinse them well and dice away. It’s not that the skin is somehow a massive source of nutrients, it’s just that it’s easier not to peel them! Canned pulses, like chickpeas, are also a very valid ingredient. Rinse them well before use too. You’ll wash away lots of sodium but retain all the fiber, protein and micronutrients that make them so healthy in the first place.
© Chef Michael Smith – #HalfYourPlate
There’s nothing quite like a steaming hot soup bowl brimming with intense vegetable goodness. But not a fan of pale promises? Vegetable soup that’s more filler than flavour? No worries. You can fill more than Half Your Plate with true broccoli flavour by following this super simple recipe.
As with any simple soup recipe a few easy options are included too:
>Bacon and cheddar for even deeper flavour that’s guaranteed to satisfy any picky veggie-averse eaters.
>Your choice of liquid so you can control how rich the results are.
>How to make a pure vegetarian version.
You can fill more than Half Your Plate and create your own salad with this recipe. Chefs know that the art and craft of filling a salad bowl is one of the greatest expressions of the culinary arts. Home cooks love how easy it is to cram the salad bowl with healthy flavours. Everyone enjoys emptying the bowl. You’ll love knowing you have plenty of delicious dressing leftover for the next salad and nothing beats impressing yourself in your own kitchen! This one was custom created by Honorable Lawrence MacAulay with Chef Michael Smith’s coaching!