Spiced Sweet-Potato Medley: A Flavorful One-Dish Meal
In the realm of hearty and nourishing dishes, the Spiced Sweet-Potato Medley stands out as a delightful combination of flavors and textures that are sure to satisfy. This recipe brings together an enticing mix of sweet potatoes, aromatic spices, and wholesome ingredients, creating a beautifully vibrant and nourishing meal that is perfect for family dinners or casual gatherings. With a cook time of just 30 minutes and a preparation time of 20 minutes, you can have this wholesome one-dish meal on the table in no time.
Nutritional Information
| Nutrient | Amount |
|---|---|
| Calories | 515.6 |
| Total Fat | 4.7 g |
| Saturated Fat | 0.6 g |
| Cholesterol | 0 mg |
| Sodium | 1253.2 mg |
| Total Carbohydrates | 110.3 g |
| Dietary Fiber | 18.9 g |
| Sugars | 24.1 g |
| Protein | 14.5 g |
Ingredients
| Ingredient | Quantity |
|---|---|
| Olive oil | 2 tablespoons |
| Onion | 1 medium |
| Garlic | 2 cloves |
| Ground coriander | 1½ teaspoons |
| Ground cumin | 1½ teaspoons |
| Salt | 1 teaspoon |
| Sweet potatoes | 1¼ pounds |
| Stewed tomatoes | 1 (14.5 oz) can |
| Bulgur | 1 cup |
| Garbanzo beans | 1 (15 oz) can, drained and rinsed |
| Fresh cilantro leaves | 1 cup, chopped |
| Plain low-fat yogurt | 1 cup (for serving) |
| Water | 2¼ cups |
Preparation Instructions
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Sauté the Aromatics: Begin by taking a nonstick 12-inch skillet and adding the olive oil, heating it over medium heat until hot. Once the oil is shimmering, add the chopped onion, cooking it covered for about 8 minutes, or until it becomes tender and golden, stirring occasionally to prevent sticking.
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Add the Spices: Next, incorporate the minced garlic along with the ground coriander, ground cumin, and salt into the skillet. Stir the mixture for about one minute to allow the spices to release their fragrant aromas, creating a flavorful base for the dish.
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Combine the Main Ingredients: With the aromatics ready, it’s time to add the diced sweet potatoes, the can of stewed tomatoes with their juices, the bulgur, and 2¼ cups of water. Raise the heat to medium-high and bring this medley to a boil, allowing the flavors to meld beautifully.
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Simmer to Perfection: Once boiling, reduce the heat to medium-low. Cover the skillet and let the dish simmer for approximately 20 minutes, or until the sweet potatoes are fork-tender, stirring occasionally to ensure even cooking.
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Finish the Dish: After the potatoes have cooked through, stir in the drained and rinsed garbanzo beans and the dark raisins, allowing them to heat through. Just before serving, fold in the fresh cilantro leaves, which will add a vibrant burst of flavor and freshness.
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Serve with a Creamy Touch: For an optional but delightful addition, serve each portion with a dollop of plain low-fat yogurt, which complements the spices and adds a creamy texture that balances the dish beautifully.
Final Thoughts
This Spiced Sweet-Potato Medley is not only easy to prepare but also incredibly satisfying, making it an ideal option for a weeknight meal or a special occasion. The combination of sweet potatoes and beans provides a comforting texture, while the spices add a warming heat that makes every bite exciting. Packed with nutrients, this dish is as nourishing as it is delicious, ensuring that you and your loved ones will enjoy every mouthful.
As you savor this wholesome one-dish meal, take pride in the knowledge that you are serving up something that is not only easy on the wallet but also bursting with flavor and nutrition. Enjoy this delightful medley as part of your meal rotation, and feel free to experiment with additional vegetables or spices to make it your own. Happy cooking!
