Quick, healthy and tasty vegan meal.

Jamaican style one pot vegan dish

Prep Time 10 mins
Cook Time 15 mins

Equipment

  • Large Sauce Pan

Ingredients
  

  • 1 can corn drained and rinsed
  • 1 can black beans drained and rinsed
  • 1 can white beans drained and rinsed
  • 2 heads broccoli shopped into medium to small pieces
  • 1/2 each red, green, yellow, orange bell pepper chopped
  • 1 can coconut milk
  • 1 tbsp coconut oil or olive oil
  • 1/4 tbsp Jamaican jerk seasoning add or remove quantity as you like
  • 2 tbsp Jamaican curry powder any curry powder of your liking will do
  • 1/2 small onion chopped
  • 1/4 tsp garlic power
  • 1/2 tsp Italian seasoned salt
  • 1/4 tsp black pepper
  • 1 tsp seasoned salt
  • 1 medium carrot chopped

Instructions
 

  • Heat oil in sauce pan.
  • Sautee onion and peppers for approximately 5 minutes.
  • Add carrot and broccoli, sautee for additional 5 minutes.
  • Add, corn and beans, combining all ingredients by stirring.
  • Add all remaining ingredients, place heat on medium to low and let simmer for about 10 minutes.
  • Enjoy!

Packed with the blood clotting vitamin K, Swiss chard is a green leafy nutritional powerhouse.

Swiss chard is a healthy nutritious vegetable and is a great source of vitamins K, A and C, as well as iron, potassium and magnesium. Vitamin K, plays an important role in clotting the blood to prevent excessive bleeding as well as assisting with bone formation. Low levels of vitamin K are associated with low bone mineral density, which could lead to osteoporosis in women and increased fracture risks.

Daily Recommended amount for Vitamin K.

The recommended daily amount for vitamin K is 120 micrograms a day for men and slightly lower for women at 90 micrograms. 1 cup of cooked Swiss chard contains over 300% of your daily recommended amounts of vitamin K. Megadoses of vitamins A and E counteracts the actions of vitamin K. Too much Vitamin A hampers the absorption of vitamin K and too much vitamin E decrease the vitamin K clotting factor.

According to the CDC, babies are born with small amount of vitamin K stored in their bodies, which can lead to serious bleeding problems if not supplemented.   https://www.cdc.gov/ncbddd/vitamink/facts.html

Sources of vitamin K.

We obtain vitamin K from two sources: food (mainly plant foods) and bacteria living in or colons. Green leafy vegetables, especially Swiss chard, spinach, turnip greens, broccoli and brussels sprouts, provides sufficient amounts of vitamin K.

Other foods with vitamin K are:

Kidney beans – 1 cup – canned – 256 grams

Collard greens – 1 cup – cooked – 190g

Kale – 1 cup – cooked – 130g

mangoes – 1 mango – raw – 207 grams

Grapes – 1 cup – raw – 160 grams

This one-pot vegan meal is packed with vitamins K, C, E, B6 as well as iron, magnesium, potassium, calcium, protein, and dietary fiber.

Sautee Swiss Chard with Beans and Peppers

Ingredients
  

  • 2 bunches red swiss chard
  • 1 can red kidney beans drained and rinse
  • 1 can white beans drained and rinsed
  • 1 can corn drained and rinsed
  • 1/4 red, yellow, green, orange, bell pepper chopped
  • 2-3 stalks thyme
  • 1 tablespoon olive oil
  • 1/4 teaspoon Jamaican jerk seasoning
  • 1 tablespoon Italian seasoning
  • salt and pepper to taste
  • 1/4 cup water

Instructions
 

  • Sautee Swiss chard in olive oil for approximately 5 minutes on medium heat
  • Add the water and let cook for an additional 3-5 minutes 
  • Add bell peppers stirring all ingredients together 
  • add corn, red beans and corn, combine all ingredients
  • add thyme, Jamaican jerk seasoning, Italian seasoning and salt and pepper, combine all ingredients and let cook for an additional 3-5 minutes 

Notes

Feel free to add more seasoning to suite your tase

Sources: NASM Nutrition – 4th edition.

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Making your meatless meals yummy is all in the spices!

This one pot vegan meal took me about 30 minutes to prepare. For those who say preparing healthy meals are expensive and time consuming. I say, it does not have to be that way. Try it! like it! Share it!

Curried Chickpeas with Sweet Potatoes and Carrots

Ingredients
  

  • 1 can garbanzo beans same as chickpeas
  • 1 can low sodium coconut milk
  • 2 medium sweet potato chopped
  • 3 medium carrot chopped
  • 1 tablespoon olive oil or coconut oil
  • 1 tablespoon Italian seasoning
  • 1/4 teaspoon Jamaican jerk seasoning
  • 1 teaspoon thyme
  • 2 tablespoon spicy curry powder
  • 1/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon garlic powder optional
  • 1/4 teaspoon cayenne pepper

Instructions
 

  • Sautee carrots and sweet potatoes in olive oil until both are tender
  • Add garbanzo beans, stir all ingredients together 
  • Add Italian seasoning, Jamaican jerk seasoning, thyme, salt, pepper, garlic powder, cayenne pepper, and curry powder, mix all ingredients together
  • Add coconut milk, stir all ingredients together and let simmer for an additional 3-5 minutes
  • Enjoy

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