Enjoy these recipes to put vegetables front-and-center on your family’s table:
Americans aren’t eating enough vegetables. A diet high in fruits and vegetables is one of the keys to good health — helping to protect the body against all kinds of diseases, including heart disease, cancer, diabetes and more. But according to the U.S. Centers for Disease Control and Prevention, more than half of Americans are consuming less than 1 cup of vegetables and 1.5 cups of fruit per day, and 87 percent of Americans are not eating the recommended daily amount of vegetables. In state-by-state comparisons, our own community here in Delaware is doing slightly worse than the national average.
It’s time to step it up, friends! Healthy habits at home and at work are your best defense against needing a trip to the hospital. As your expert, caring partners in health, we at Christiana Care want to help you make a difference in your life and your family’s life, and build a healthier community. What better way than to refocus on every mother’s advice: Eat your vegetables.
This is the first of a series of recipes that we hope will teach you some delicious, fun ways to get more vegetables into your diet. We hope you find a few recipes that you like enough to make them weekly staples. Let us know your favorites! For more help in planning your family meals, visit ChooseMyPlate.gov.
Chickpea and sweet potato curry
Easy to make and budget friendly, chickpea and sweet potato curry is a quick to throw-together meal that is big on flavor. The sweetness of light coconut milk and sweet potato is balanced by the acidity of freshly squeezed lime juice, creating a delicious flavor combination without relying on fats and sodium. Chickpeas are full of nutrients and an excellent source of protein, making this dish perfect for your next #meatlessmonday. The recipe is delicious on its own, or serve it over a healthy grain — brown rice and quinoa are great options. Leftovers reheat well and make a healthy packed lunch.
|½ teaspoon olive oil|
|1 medium onion, chopped|
|3-5 garlic cloves, finely minced|
|2 inch knob of ginger, finely minced|
|1 1/2 teaspoon curry powder|
|Optional: ⅛ – ¼ teaspoon cayenne pepper|
|1 14.5oz can no salt added diced tomatoes|
|1 13.5oz can light, unsweetened coconut milk|
|1 large sweet potato, peeled and diced into ½ inch cubes|
|2 15oz cans no salt added chickpeas (garbanzo beans), rinsed and drained)|
|8 oz fresh spinach|
|2 tablespoons chopped cilantro|
|lime wedges for serving|
- Heat olive oil in a large pot or dutch oven over medium heat. Add onion and saute until beginning to soften, about 6-8 minutes. Add garlic and ginger and saute an additional 2-3 minutes. Stir in curry powder and cayenne pepper, if using. Mix well.
- Add diced tomatoes with their liquid, coconut milk, and diced sweet potato to pot. Bring to a simmer, cover, and cook until sweet potatoes are beginning to soften, about 14-18 minutes.
- Add rinsed and drained chick peas and spinach to the pot. Stir to combine and simmer until spinach is wilted, chick peas are heated through, and sweet potato is soft. Stir in chopped cilantro and season to taste with salt and pepper. Serve hot on its own or over brown rice or quinoa. Serve with lime wedges.
Serving size: 1 cup
|Calories||203||Total Fat||4 g|
|Saturated Fat||2 g||Monounsaturated Fat||0 g|
|Polyunsaturated Fat||0 g||Trans Fat||0 g|
|Cholesterol||0 mg||Sodium||112 mg|
|Potassium||435 mg||Total Carbohydrate||33 g|
|Dietary Fiber||9 g||Sugars||6 g|