Plant-based diets, Meatless Monday, “Veganuary”…..there’s a lot of talk these days about the potential health benefits, as well as environmental benefits, of eating less meat. For example, a study of more than 200,000 men in the U.K. showing that men who were vegetarian, and men who ate fish (but no meat), were less likely to be diagnosed with prostate cancer compared to men who often ate meat. Eating fewer animal products may be beneficial in other ways, too. For example, a diet rich in healthy plant-based foods has been linked to lower risk of cardiovascular disease and death.
If a meatless meal sounds like too much trouble—chopping up all those veggies on a busy Monday!—give this easy, nearly one-pot recipe a try. Kick up the heat with a jalapeño pepper, use just a dash of crushed red pepper, or leave it out entirely if you prefer. Leftovers the next day are almost even better, as the flavors meld.
The sweet potatoes, tomatoes, and spinach are chock-full of cancer-fighting antioxidants. Chickpeas are a hearty source of plant-based fiber. Tofu is a low-fat, minimally-processed soy-based protein that takes on the flavor of the other ingredients.
(Almost) One-Pot Sweet Potato, Tofu, and Spinach Curry
Prep time: 10 minutes
Cook time: 25 minutes
- 2 large sweet potatoes (1 ¼ lbs), peeled (if desired) and chopped (about 4 cups)
- 1 15 oz can chickpeas, drained
- 1 14.5 oz can diced tomatoes
- 1 14 oz can unsweetened coconut milk
- 8 oz baby spinach
- 1 jalapeño or serrano pepper, seeded and minced
- 1 Tbsp. curry powder
- 2 tsp. chili powder
- 2 tsp. chile jam (optional)
- 1 tsp. cumin
- 1 vegetable bouillon cube
- ½ tsp. salt
- 1 package extra-firm tofu
- 1 Tbsp. olive oil
Optional: 2 cups cooked brown rice, for serving
- Remove the tofu from the package and set aside on 2 layers of paper towel. Allow to sit for ~20 minutes while you make the curry.
- Put chopped sweet potatoes in a large pot and cover with water. Bring to a boil; cook until tender, about 6 minutes. Drain.
- Add sweet potatoes, chickpeas, tomatoes, coconut milk, spinach, jalapeño, curry powder, chili powder, chile jam (if using), cumin, bouillon, and salt to the pot.
- Bring to a boil over medium heat. Reduce heat and simmer, stirring occasionally, until curry begins to thicken, 15 to 20 minutes.
- While curry cooks, cut the tofu into 1-inch cubes. Heat oil in a 10-inch skillet; sauté tofu cubes until browned on all sides. Add tofu to curry and mix in gently to incorporate.
- Serve over brown rice, if using.
Adapted from AllRecipes Magazine