Mild Curried Vegetables & Sweet Potatoes


I hope you all are having a great week!  Per the request of some of my Facebook friends, I am going to share a recipe that is PACKED with nutritional density and deliciousness.  It is a revised version of a recipe found in Dr. Johnny Bowden’s book, 150 Healthiest Crock Pot Recipes.

Before I get into my version of this recipe, I want to point out that it is loaded with nutrient dense food.  As I mentioned in my last blog, your body will trigger satiety when you eat nutritious foods versus processed, non-nutrient dense ones.  After I ate this for my lunch yesterday, paired with a portion of red meat, I was 100% satisfied.  It may have been one of the first times in recent history that I did NOT eat all of the food/snacks I brought to work with me.

This recipe was intended to be used as a nutritious side to pair with my proteins for lunches this week.  The other intention of this recipe is also to pour it over a rice, quinoa or pasta, which is great for a full vegetarian meal.

Lastly, if you are a vegetarian, I suggest you utilize brown lentils in this dish, as the original recipe calls for.  1-2 cups would be sufficient for the recipe portion:

  • 3 medium sized sweet potatoes
  • 5 parsnips
  • 5 carrots
  • 2 medium sweet onions
  • 5 cloves garlic
  • 16 oz fresh spinach
  • 2 1/2 cups vegetable stock
  • 1 cup light coconut milk
  • chile pepper (1-2)
  • 1 tsp black pepper
  • 2 1/2 tbsp turmeric
  • 2 tbsp coriander
  • 1 tbsp coconut oil
  • cinnamon stick

1.  Peel and thinly slice the sweet potatoes, carrots and parsnips.

2.  Chop the sweet onions.

3.  Mince the garlic cloves.

4.  Chop the spinach and put aside for later.

5.  In a large saute pan, saute the parsnips, onions, carrots and garlic with the coconut oil over medium heat for 4-6 minutes.

6.  Add the vegetable stock to the pan and let it come to a low boil; boil for another 4-6 minutes.

7.  Transfer the contents of the pan to a medium to large crock pot.

8.  Add the sweet potatoes to the crock pot mixture.

9.  Add the spices (tumeric, coriander, black pepper), cinnamon stick and chopped chiles; stir.

10.  Cook on low for 4 -5 hours or high for 2-3 hours. (I did high for 2.5 hours)

11.  After the 2-3 hours of cooking time has passed, pour the cup of coconut milk into the crock pot over the contents.

12.  Take handfuls of the chopped spinach, put them into the crock pot and stir it with each handful until no spinach remains.

13.  Cook on high for another 20 minutes.

14.  You are done!  Enjoy over grain or pasta of choice or eat alone as a side dish.


**If you are a vegetarian and want to use this as a complete meal, add in 1-2 cups of lentils.

**I didn’t have a cinnamon stick, so I put a few dashes of ground cinnamon in and it worked fine.

**If you can’t tolerate spice of any kind like myself, leave out the chiles!

Eat this in large servings with no food-guilt!



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