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Kasha with Purple Sweet Potatoes and Kale

Quick-cooking toasted buckwheat groats simmered with kale and combined with roasted purple sweet potatoes, bell pepper, onion, and chickpeas, finished with miso and Savory Spice Blend. A whole-grain, whole-food one-bowl meal.

From The How Not to Age Cookbook

Kasha with Purple Sweet Potatoes and Kale
Prep
15 min
Cook
30 min
Total
45 min
Yield
4 to 6 servings
Category
Main Course

Nutrition (estimated)

per about 1.5 cups
Calories
340 kcal
Protein
14 g
Fat
4 g
Carbs
66 g
Fiber
12 g
Sugar
8 g
Sodium
220 mg

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. Roast sweet potatoes, red onion, and bell pepper on a parchment-lined sheet at 425°F ~25 min, stirring halfway. Season with onion powder and pippali.
  2. Meanwhile, simmer kasha in Vegetable Broth 2.0, adding kale; cover 10 min until kasha is cooked (avoid overcooking). Drain.
  3. Stir chickpeas, miso mixture, and Savory Spice Blend 2.0 into kasha.
  4. Combine with roasted vegetables. Serve hot or at room temp.

Active Compounds

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

From: Purple Sweet Potatoes
From: Purple Sweet Potatoes
From: Kale
From: Kale
From: Kale
From: Kale
From: Kale
From: Kale
From: Kale
From: Kale
From: Kale

May Support

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

Protects against · via Purple Sweet Potatoes
Protects against · via Purple Sweet Potatoes
Reduces risk of · via Anthocyanins
Improves · via Anthocyanins
Improves · via Anthocyanins
Reduces risk of · via Anthocyanins
Reduces risk of · via Anthocyanins
Improves · via Anthocyanins
Protects against · via Anthocyanins
Improves · via Anthocyanins
Protects against · via Anthocyanins
Protects against · via Anthocyanins
Protects against · via Anthocyanins
Improves · via Anthocyanins
Protects against · via Anthocyanins
Protects against · via Anthocyanins
Improves · via Anthocyanins
Reduces risk of · via Kale
Improves · via Quercetin
Reduces risk of · via Vitamin K1
Protects against · via Vitamin C
Improves · via Vitamin C
Improves · via Vitamin C
Protects against · via Vitamin C
Protects against · via Vitamin C
Protects against · via Vitamin C
Addresses · via Vitamin C
Protects against · via Selenium
Addresses · via Selenium
Protects against · via Folate
Reduces risk of · via Folate
Protects against · via Folate
Protects against · via Isothiocyanates

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