Quick Sweet Potato and Quinoa Skillet
Need a quick and satisfying lunch full of complex carbohydrates, protein and healthy fats to keep your hunger at bay? – look no further than my quick sweet potato and quinoa skillet. I make this quick sweet potato and quinoa skillet when I have a heap of veggies that need cooking and want a filling and nourishing lunch.
I love cooking quinoa as its one of the most protein-rich grains (it is a rare plant food that is itself a complete source of protein) that has twice as much fibre as other whole grains. I opt for quinoa over rice when I can, as it takes only 15 minutes to make and keeps you fuller for longer due to the high amounts of protein and fibre. Quinoa is also a really great option for gluten intolerant people and one cup of quinoa packs in 8 grams of protein and 5 grams of fibre as well as essential micronutrients including magnesium, manganese and phosphorus. This sweet potato and quinoa skillet have a high fibre content and assists in controlling blood sugar levels, relieving constipation, lowering blood pressure as well as leading to healthy cholesterol levels.
Quinoa also provides a higher amount of antioxidants than other more well-known grains. A cup of quinoa contains a third of your daily requirement of manganese, which is a micronutrient essential for the functioning of many enzymes. Quinoa also contains more lysine than any other grain – important for the synthesis of hormones as well as one-third of the recommended daily intake of magnesium which is vital for the function of over 300 enzymes.
Sweet potatoes pack in four times our daily requirement of vitamin A in one medium potato spud. Unlike regular potatoes, the carotenoids in sweet potatoes can increase your vision, boost your immune system and help your skin glow. Carotenoids are what give fruit and vegetables their bright colour and their anti-inflammatory effect. Beta-carotene is one of the main types of carotenoids, which can be found in sweet potatoes. By combining fats with sweet potatoes – such as the addition of oil or ghee – one’s uptake of beta-carotene from the sweet potato increases.
Kale is a nutritional powerhouse! It aids in digestion and gut regularity due to its high fibre content. It is also high in iron. Kale has a large list of micronutrients including folate, magnesium, vitamin C, K, and A. For a vegetable, kale is very high in calcium which is important in the prevention of bone loss and preventing osteoporosis. Kale is also amazing at detoxifying the body and keeping your liver healthy and makes for the perfect addition of some greenery to my sweet potato and quinoa skillet.
This delicious dish is super simple to make and a hearty and warm satisfying dish to fill you up without weighing you down! Feel free to get creative with veggies and spices and add some fresh chillies for a kick.
Quick Sweet Potato and Quinoa Skillet Ingredients:
Prep time: 5 mins
Cooking time: 20 mins
- 1 medium sweet potato, diced finely
- ½ cup of quinoa (ideally pre-soaked)
- ½ head of broccoli, cut into small chunks
- ½ onion, diced
- 3 cups of kale, chopped
- 1 tbsp ghee
- 1 tsp Herbamare to season (or ½ organic vegetable stock cube)
- Salt & pepper to taste
- A squeeze of fresh lemon juice
Quick Sweet Potato and Quinoa Skillet Method:
- Heat the ghee in a large pan, add onions, sweet potato, cover with a lid and saute for 10 minutes stirring frequently so it doesn’t burn.
- Add quinoa to 1 ¼ cup of water with ½ tsp Herbamare and cook until soft.
- When the sweet potato pieces are soft add the broccoli and cook for another 5 minutes.
- Add the kale and stir through, season with Herbamare and pepper and dress with a squeeze of lemon juice.
- Stir in the quinoa and serve immediately while hot.