The World's Healthiest Foods

Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes

This is a complete vegetarian meal that is easy to prepare, colorful and full of flavor. The pungent taste of mustard greens and sweetness of the sweet potatoes is a wonderful combination giving you a great way to enjoy the many health benefits from the nutritious ingredients in this recipe. The sweet potatoes are creamy tasting without heavy cream, and the mustard greens are sautéed using our Healthy Sauté cooking method making this great tasting dish low in fat.

Curried Mustard Greens & Garbanzo Beans with Sweet Potatoes Prep and Cook Time: 30 minutes

Ingredients:
2 medium sweet potatoes peeled and sliced thin
1 medium onion cut in half and sliced thin
3 medium cloves garlic, sliced
½ cup + 1 TBS chicken or vegetable broth
½ tsp curry powder
¼ tsp turmeric
1 bunch mustard greens, rinse, remove stems and chop
1 15oz caqn diced tomatoes
1 15oz can garbanzo beans, drained
3 TBS extra virgin olive oil
salt and white pepper to taste
Directions:

  1. Bring water to a boil in a steamer with a tight fitting lid. Peel and slice sweet potatoes in fairly thin slices so they will steam quickly, 5-10 minutes.
  2. While steaming potatoes, slice onion and garlic. Heat 1 TBS broth in 12inch skillet. Healthy Sauté onion in broth over medium heat for about 4-5 minutes stirring frequently, until translucent. Add garlic, curry powder, turmeric, and mustard greens. Cook stirring occasionally until mustard greens are wilted, about 5 minutes. Add garbanzo beans, diced tomatoes, salt and pepper. Cook for another 5 minutes.
  3. Mash sweet potatoes with olive oil, salt and pepper. If you need to thin potatoes more you can add a little broth. Serve mustard greens with mashed sweet potatoes.

    Serves 4

Healthy Cooking Tips: When sweet potatoes are steamed, they pick up some moisture from the water. You should only need a little olive oil when mashing them. Mash well with the oil before adding any more liquid, otherwise they may be soggy.
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation