DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together by Rust MS RDN LDN Rosanne

Author:Rust MS RDN LDN, Rosanne
Language: eng
Format: azw3, epub
Publisher: Rockridge Press
Published: 2020-07-28T16:00:00+00:00

Per Serving Calories: 560; Total fat: 25g; Carbohydrates: 65g; Fiber: 11g; Protein: 22g; Calcium: 199mg; Sodium: 158mg; Potassium: 983mg; Vitamin D: 0mcg; Iron: 6mg; Zinc: 3mg

Sweet Potato Rice with Spicy Peanut Sauce

ONE-POT

VEGAN

SERVES 2

PREP TIME: 20 MINUTES

COOK TIME: 25 MINUTES

This simple rice dish is packed with brightly hued sweet potatoes and fiber-rich beans. Sweet potatoes are high in vitamin A and potassium. The beans provide some extra protein, some iron, and additional potassium. When you top it with the spicy peanut sauce, this one-bowl meal has a delightfully complex flavor reminiscent of Pad Thai.

½ cup basmati rice

2 teaspoons olive oil, divided

1 (8-ounce) can chickpeas, drained and rinsed

2 medium sweet potatoes, peeled and cut into small cubes

¼ teaspoon ground cumin

1 cup water

⅛ teaspoon salt

2 tablespoons chopped cilantro

3 tablespoons peanut butter

1 tablespoon sriracha

2 teaspoons reduced-sodium soy sauce

½ teaspoon garlic powder

¼ teaspoon ground ginger

1.

Rinse the rice in a mesh strainer under cold water and set it aside.

2.

Heat 1 teaspoon of oil in a large nonstick skillet over medium-high heat. Add the chickpeas and heat for 3 minutes. Stir and cook until lightly browned. Transfer the chickpeas to a small bowl. Add the remaining 1 teaspoon of oil to the skillet, then add the potatoes and cumin, distributing them evenly. Cook the potatoes until they become lightly browned before turning them.

3.

While the potatoes are cooking, boil the water with the salt in a large saucepan over medium-high heat. Add the rice to the boiling water, reduce the heat to low, cover, and simmer for 20 minutes or until the water is absorbed.

4.

When the potatoes have fully cooked, about 10 minutes in total, remove the skillet from the heat. Transfer the potatoes and chickpeas to the rice, folding all together gently. Add the chopped cilantro.

5.

In a small bowl, whisk together the peanut butter, sriracha, soy sauce, garlic powder, and ginger until well blended.

6.

Divide the rice mixture between two serving bowls. Drizzle with the sauce and serve.

SUBSTITUTION TIP: You can substitute frozen butternut squash for the sweet potatoes.

INGREDIENT TIP: Rinsing the rice helps remove starch so it doesn’t become too sticky for this dish.

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