Ingredients with Measurements:
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) coconut milk
- 1 can (14 oz) young jackfruit, drained and rinsed
- 2 sweet potatoes, peeled and chopped
- 2 cups vegetable broth
- 1/2 cup chopped fresh cilantro
- 1 lime, cut into wedges
Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
- Knife and cutting board
Step-by-step instructions:
1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the onion and garlic and sauté until softened, about 5 minutes.
3. Add the cumin, smoked paprika, oregano, salt, and black pepper and stir to combine.
4. Add the diced tomatoes, coconut milk, jackfruit, sweet potatoes, and vegetable broth and stir to combine.
5. Bring the stew to a boil, then reduce the heat to low and simmer for 30 minutes, or until the sweet potatoes are tender.
6. Stir in the chopped cilantro and serve with lime wedges.
Time:
Preparation time: 15 minutes
Cooking time: 30 minutes
Temperature:
Stovetop: medium heat
Serving size:
4-6 servings
Nutritional information:
Calories: 305
Fat: 16g
Carbohydrates: 38g
Fiber: 6g
Protein: 5g
Substitutions for ingredients:
- Instead of young jackfruit, you can use canned chickpeas or black beans.
- Instead of sweet potatoes, you can use butternut squash or pumpkin.
- Instead of vegetable broth, you can use chicken broth or water.
Variations:
- Add chopped kale or spinach for extra greens.
- Add a can of corn or black beans for extra protein.
- Add a tablespoon of curry powder for a different flavor.
Tips and tricks:
- Make sure to drain and rinse the jackfruit before using it in the stew.
- If you don't have fresh cilantro, you can use dried cilantro or parsley instead.
- Serve the stew with rice or crusty bread for a complete meal.
Storage instructions:
Store any leftover stew in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
Serve the stew in bowls with a lime wedge on the side.
Garnishes:
Garnish the stew with chopped cilantro or parsley.
Pairings:
Pair the stew with a crisp green salad or roasted vegetables.
Suggested side dishes:
Serve the stew with rice or crusty bread.
Troubleshooting advice:
- If the stew is too thick, add more vegetable broth or water.
- If the stew is too thin, let it simmer for a few more minutes to thicken.
Food safety advice:
Make sure to cook the sweet potatoes until they are tender to avoid any foodborne illnesses.
Food history:
Jackfruit is a tropical fruit that is native to South and Southeast Asia. It is commonly used in vegetarian and vegan dishes as a meat substitute.
Flavor profiles:
This stew has a rich and savory flavor with a hint of sweetness from the sweet potatoes and coconut milk.
Serving suggestions:
Serve the stew as a main dish for lunch or dinner.
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