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Kasha with Purple Sweet Potatoes and Kale

Hearty kasha dish. Makes 4-6 servings.

From The How Not to Age Cookbook

Ingredients

  • purple sweet potatoes
  • red onion
  • red bell pepper
  • onion powder
  • pippali
  • Vegetable Broth 2.0
  • roasted kasha
  • kale
  • chickpeas
  • white miso paste
  • Savory Spice Blend 2.0

Instructions

  1. Preheat the oven to 425°F (220°C).
  2. Spread the sweet potatoes, red onion, and bell pepper on a parchment paper–lined rimmed baking sheet.
  3. Season with the onion powder and pippali, and roast until tender, about 25 minutes, stirring once about halfway through.
  4. Meanwhile, in a saucepan, heat the Vegetable Broth 2.0 over medium heat.
  5. Stir in the kasha and bring to a boil.
  6. Lower the heat to a simmer, then stir in the kale.
  7. Cover and simmer until the kasha is cooked, about 10 minutes. (If cooked longer, the grains tend to get mushy).
  8. Drain off any remaining liquid.
  9. Stir in the chickpeas, miso mixture, and Savory Spice Blend 2.0.
  10. In a serving bowl, combine the cooked kasha and kale with the roasted vegetables.
  11. Stir gently to combine.
  12. This dish is equally good served hot or at room temperature.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Anthocyanins
    From: Purple Sweet Potatoes
  • Beta-carotene
    From: Purple Sweet Potatoes
  • Quercetin
    From: Kale
  • Lutein
    From: Kale
  • Zeaxanthin
    From: Kale
  • Fisetin
    From: Kale
  • Vitamin K1
    From: Kale
  • Vitamin C
    From: Kale
  • Selenium
    From: Kale
  • Folate
    From: Kale
  • Isothiocyanates
    From: Kale
  • Indole-3-Carbinol
    From: Kale

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Nonalcoholic fatty liver disease
    Protects against · via Purple Sweet Potatoes
  • Aging
    Protects against · via Purple Sweet Potatoes
  • Dementia
    Reduces risk of · via Anthocyanins
  • Eye Strain
    Improves · via Anthocyanins
  • High LDL Cholesterol
    Improves · via Anthocyanins
  • Type 2 diabetes
    Reduces risk of · via Anthocyanins
  • Cardiovascular Disease
    Reduces risk of · via Anthocyanins
  • Cognitive decline
    Improves · via Anthocyanins
  • Cellular senescence
    Protects against · via Anthocyanins
  • High cholesterol
    Improves · via Anthocyanins
  • Age-Related Macular Degeneration
    Protects against · via Anthocyanins
  • Glaucoma
    Protects against · via Anthocyanins
  • Cataracts
    Protects against · via Anthocyanins
  • Insulin resistance
    Improves · via Anthocyanins
  • Cancer
    Protects against · via Anthocyanins
  • Heart disease
    Protects against · via Anthocyanins
  • Vision Health
    Improves · via Anthocyanins
  • Kidney Cancer
    Reduces risk of · via Kale
  • High blood pressure
    Improves · via Quercetin
  • Premature Death
    Reduces risk of · via Vitamin K1
  • Hip Fracture
    Protects against · via Vitamin C
  • Upper Respiratory Tract Infection
    Improves · via Vitamin C
  • Wrinkles
    Improves · via Vitamin C
  • Varicose Veins
    Protects against · via Vitamin C
  • Common cold
    Protects against · via Vitamin C
  • Skin Aging
    Protects against · via Vitamin C
  • Adrenal Burnout
    Addresses · via Vitamin C
  • Alzheimer's disease
    Protects against · via Selenium
  • Androgenetic Alopecia
    Addresses · via Selenium
  • Age-Related Hearing Loss
    Protects against · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • Breast cancer
    Protects against · via Isothiocyanates

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