About this recipe
Boniato is a versatile and nutritious member of the sweet potato family. But this fiber filled tuber only has half as much sugar as most varieties of sweet potato. I like using boniato in savory recipes as a substitute for regular red or russet potatoes.
Curries are spice filled antioxidant and anti-inflammatory powerhouses. The turmeric root, ginger, fresh herbs and spices used to season curry recipes are all anti-inflammatory foods. Coconut oil and coconut cream are healthier alternatives to other oils and dairy.
Coconut curry boniato has the added advantage of using only one pan. This makes both preparation and clean-up faster and easier. Coconut curry boniato recipe fits into any healthy whole food diet. It is a vegan and gluten-free recipe.
Coconut curry boniato recipe ingredients
1 medium/large boniato, unpeeled 1 medium golden beet, unpeeled
1/2 orange, red or yellow bell pepper 8-12 brown mushrooms(about 1 1/2 cups)
1/2 yellow onion(about 3/4 cup) 4-5 Roma tomatoes(about 1 cup)
2 Tablespoons coconut oil 1 small can coconut cream + 1/2 can water
1/4 teaspoon sea salt 1/4 teaspoon black pepper
1 1/2 Tablespoons minced fresh turmeric root 1 Tablespoon minced fresh ginger root
2-3 Tablespoons fresh cilantro leaves 1/4 cup fresh basil leaves
1 teaspoon hot red chile powder 1/2 teaspoon garam masala spice blend
Preparing the cocounut curry boniato
1. Cut the boniato, beet, pepper and onion into 1/2″-3/4″ pieces. Do not remove the skin/peel for maximum nutrients and anti-inflammatory compounds.
2. Slice the mushrooms 1/4″-1/2″ thick.
3. Mince the turmeric root and ginger root. Again I do not peel these to retain the maximum goodness of the whole food.
4. Place the coconut oil into a heavy skillet over medium heat. Heat until fully liquid and thin but not smoking.
5. Add all cut ingredients to the skillet and stir well to coat all pieces with oil. Stir every few minutes to cook with as little browning as possible.
6. Between stirs, pick the whole cilantro leaves off the stems. Pick the whole basil leaves off the stems. Cut the tomato into 1/2″ pieces. Add the remaining seasonings.
7. When the boniato and beet start to get tender, add the remaining herbs, tomato and seasonings. Stir and cook for two more minutes.
8. Add the can of coconut cream and stir well. Add the water and cook two more minutes.
9. Remove the pan from the heat and let rest for five minutes.
10. Enjoy your coconut curry boniato with any of your favorite side dishes!
This is another recipe that happily allows substitutions. Green, red and yellow bell peppers can add extra color and nutrients. Fresh chile peppers will ratchet up the heat. Carrots, parsnips and red beets can be used with or instead of the golden beet. Sweet potatoes and other potatoes bring additional textures and flavors to the recipe. Try using ghee instead of the coconut oil. Use the ingredients available and make this recipe your own.