The How Not to Diet Cookbook by Michael Greger MD

Author:Michael Greger MD
Language: eng
Format: epub
Publisher: Pan Macmillan UK

COTTAGE PIE WITH SWEET POTATO MASH

CORNMEAL-CRUSTED BUFFALO TEMPEH WITH WHITE BEAN RANCH

RED BEAN AND BEETROOT CUTLETS

PERSIAN BLACK-EYED BEANS AND GREENS

BUTTERNUT–BLACK BEAN CHILLI

BBQ TEMPEH WITH SWEET POTATOES AND COLLARDS

BLACK LENTIL DAL

AFRICAN RED BEAN AND SWEET POTATO STEW

RED CURRY CHICKPEAS AND KABOCHA SQUASH

SZECHUAN TEMPEH AND BROCCOLI

COTTAGE PIE WITH SWEET POTATO MASH

MAKES: 4 to 6 servings DIFFICULTY: Moderate

One of my favourite comfort foods. This warm, savoury dish is just as flavoursome with mashed cauliflower instead of the sweet potato topping, so mix it up if the mood strikes.

2 pounds/900g sweet potato, cut into 2-inch/5cm chunks

½ teaspoon onion powder

¼ teaspoon ground black pepper

1 small red onion, chopped

1 carrot, chopped

2 garlic cloves, finely chopped

1½ cups/260g fresh or thawed frozen sweetcorn

1 cup/150g fresh or thawed frozen peas

1 cup/170g cooked* fresh or frozen broad beans

2 cups/400g cooked* or BPA-free tinned or Tetra Pak salt-free brown lentils

1 cup/250ml Light Vegetable Broth (here)

8 ounces/225g mushrooms of choice, chopped

3 tablespoons nutritional yeast

2 tablespoons salt-free tomato puree

1 tablespoon white miso paste

1 teaspoon finely chopped fresh thyme, or ½ teaspoon dried

Place the sweet potatoes into a large pot with enough cold water to cover and bring to the boil. Cook for 15 to 20 minutes, or until fork-tender, then drain and return to the pot. Stir in the onion powder and black pepper and mash until smooth. Set aside.

Preheat the oven to 200°C/400°F/gas mark 6.

Heat ¼ cup/60ml of water in a large skillet or heavy-based frying pan over a medium heat. Add the onion and carrot and cook until softened, about 7 minutes. Stir in the garlic and lower the heat to low. Stir in the sweetcorn, peas and cooked broad beans. Cook until the vegetables are tender and any liquid is absorbed, 3 to 5 minutes. Stir in three quarters of the lentils, then transfer the vegetable mixture to a shallow baking dish and set aside.

Heat the Light Vegetable Broth in the same large skillet over a medium heat. Add the mushrooms, nutritional yeast, tomato puree, miso paste and thyme and cook, stirring, for 5 minutes, or until the mushrooms are soft. Transfer the mushroom mixture to a blender or food processor, add the remaining lentils and blend until smooth. If the gravy is too thick, blend in up to ½ cup/120ml of additional broth. Taste and adjust the seasonings, if needed.

Pour the gravy over the vegetable mixture, stirring to combine. Spread the mashed sweet potatoes on top, smoothing to cover the surface. Bake for about 30 minutes, or until the filling is bubbling. Serve hot.

* Turn to the Legumes and Grains Cooking Charts here for instruction, if needed.

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