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Relax and Make a Flavorful Corn and Sweet Potato Soup – Add Fava or Lima Beans for Extra Yum!

It’s time to take back the joy of cooking!! Making this stew will give you 45 minutes of relaxation…

and time with your family (or just decompression for yourself)  During the 50’s manufacturers somehow convinced  people that “cooking is hard” and along came TV-Dinners and other pre-made packaged meals.  In the 60’s time started to speed up and “Fast Foods” made the scene.   It’s time to realize again that meal preparation is a good way to relax while you chop, and chat with family about the day, or about the books you’re reading, or about the news (but try to keep a sense of humor about that)

This meal did not take preplanning nor a recipe, just a “Well- Stocked Pantry”  It really was a matter of seeing that I had sweet potatoes from the CSA (Scroll down to read about the benefits of sweet potatoes for diabetics!) and then checking the freezer to see what I still had from the summer – such as lots of frozen corn, peas and fava beans.

Gather Your Ingredients:

Sweet Potatoes


Heritage tomato (or other variety) – but sometime, be sure to try “heritage”  (full of flavor – not hybridized for rapid growth, perfect shape, or thick skin for packing)

Frozen items – 3 cups of Corn, green pepper, 2 cups shelled peas and fava beans (could also use edamame or limas) (or could use fresh)

Cube of Vegetable broth (frozen)   (Read about veggie stock and  cooking without oil.)

Ancient Grains Quinoa (one cup)

Seasoning – Turmeric, Cumin, Pepper

Salad ingredients of your liking – such as mixed greens, chopped cauliflower, carrots, celery.


Cut sweet potatoes in half and season with Turmeric – place in the oven at 375 – they will take about 45 minutes

Activity of your preference for 20 minutes – such as read, put in the laundry. I played my flute. Put together a simple salad of your liking such as mixed greens, chopped cauliflower, carrots, celery.

Start the Quinoa – Rinse 1 cup quinoa in a fine mesh sieve until water runs clear, drain and transfer to a medium pot. Add 2 cups water and set on medium high to bring to a boil.

Meanwhile – Chop the onion and heritage tomato

Once the Quinoa is boiling, cover, reduce heat to medium low and simmer until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes; uncover and fluff with a fork.)

While the Quinoa is simmering – Heat a large frying pan to medium high and toss on the onion and frozen peppers, and add the cube of vegetable broth. Reduce heat to medium – stir frequently with spatula.  (Read about stir “frying” without oil  )Add ½  tsp each of Turmeric and Cumin (or more)

To your onions, add the corn, peas and beans.  Stir continuously with a spatula

Keep an eye on the quinoa – after simmering until water is absorbed, 15 to 20 minutes. Set aside off the heat for 5 minutes. uncover and fluff with a fork.

Check the sweet potatoes, remove from oven when softened

Sweet Potato, fave bean and vegetable stew

Add the tomatoes to the other simmering ingredients.

Cube the sweet potatoes and add to stew.  Cook another 2 minutes.

Ready to serve on the Quinoa! And enjoy with your salad.

Cook once for several meals!

Cook once for several meals!

Whenever you cook, think about making extra for another meal!  I love these glass storage dishes! Make extra of whatever grain you cook, for another night!

An interesting fact:  Sweet Potatoes ARE  beneficial in diabetes.  So often diabetics think they can’t have potatoes because they are “high in carbs”; processed carbohydrates and added sugars are an issue, rapidly raising blood glucose. .  However,  the starch in sweet potatoes is only slowly absorbed as glucose because it is “packaged” with fiber and protein and many other nutrients. It contains a number of anti oxidants (including Vitamin A and C) and anti inflammatory molecules – all helpful in reversing adverse effects of diabetes.  The potassium helps lower BP. The magnesium is important to insulin functioning.   And sweet potatoes raise adiponectin which enhances insulin sensitivity. And add cinnamon for extra diabetes benefits.  Read more about nutritional benefits of sweet potatoes.



An Adventure is a community-based 28-day program that can kick-start you on a lifetime of healthier eating with a whole foods, plant based lifestyle.

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