Recipe for an African vegetable dish, along with its benefits:
Ingredients:
1 large sweet potato, peeled and cubed
1 large carrot, peeled and sliced
1 red bell pepper, chopped
1 green bell pepper, chopped
1 onion, chopped
2 cloves garlic, minced
2 tablespoons olive oil
1 teaspoon paprika
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
Salt and black pepper, to taste
1 can of chickpeas, drained and rinsed
1 can of diced tomatoes, undrained
2 cups of fresh spinach leaves
Lemon wedges, for serving
Instructions:
In a large skillet, heat the olive oil over medium-high heat. Add the sweet potato and carrot and cook for 5-7 minutes, stirring occasionally, until they begin to soften.
Add the red and green bell peppers, onion, and garlic to the skillet. Season with paprika, cumin, cinnamon, salt, and black pepper. Stir to combine and cook for an additional 5-7 minutes, until the vegetables are tender.
Add the chickpeas and diced tomatoes to the skillet. Bring to a simmer and cook for 5-7 minutes until the sauce thickens slightly.
Add the spinach leaves to the skillet and stir to combine. Cook for an additional 2-3 minutes until the spinach is wilted.
Serve the African vegetable dish hot with lemon wedges on the side.
Benefits:
Sweet potatoes are high in fiber, vitamins, and minerals, including vitamin A, vitamin C, and potassium.
Carrots are a good source of vitamin A, which is important for eye health.
Bell peppers are high in vitamin C and other antioxidants, which can help protect against cellular damage and inflammation.
Chickpeas are a good source of protein and fiber, which can help regulate blood sugar levels and promote feelings of fullness.
Spinach is high in iron, calcium, and other important nutrients, and can help promote healthy digestion and improve blood glucose control.
