Sweet Potato, Kale & Black Bean Saute With Roasted Walnuts |
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How to Make Sweet Potato, Kale & Black Bean Saute with Roasted WalnutsSERVINGS: 2 PREP TIME: 10 MINUTES COOK TIME: 10 MINUTES SKILL LEVEL: EASY
INGREDIENTSSKILL LEVEL: EASY
| 1/2 c | |
| 2 c | |
| 1 inch | |
| 1 tsp | |
| 1 tsp | |
| 1 c | |
| 1/4 tsp | |
| 1/4 lbs | |
PREPARATION OF THIS HEALTHY RECIPE
1. Grate the sweet potato and chop 1/2 bunch of kale and the ginger.
2. In a medium skillet on medium heat toast the walnuts until they begin to brown, stirring frequently. Remove from heat, chop with a knife and set aside.
3. Heat a medium size pot on medium heat and add the coconut oil. Place the kale, ginger, sweet potato and can of black beans (including the liquid) into a the pot. Add vinegar. Bring to a boil, cover and cook on medium heat stirring occasionally until the vegetables are tender.
4. Serve garnished with toasted walnuts.
How Does This Ayurvedic Recipe Improve Wellness?
CLINICAL AYURVEDIC REVIEW
Sweet with a pinch of spice, this Sweet Potato, Kale and Black Bean bowl is a light option for belly satisfaction and comforts. Sweet potatoes are generally lighter than white potatoes. This Ayurvedic meal won't send you into a food coma or bog down your digestion the way white potatoes and other comfort foods often do. And, the high fiber content will give you a mini-cleanse.
An Ayurvedic diet emphasizes using each of the 6 tastes, as we do in this recipe! Sweet taste is present via the heavier ingredients including sweet potatoes, walnuts and coconut oil. The salt covers the salty taste. Ginger adds some pungency to rev up your digestive fire (agni), leaving you feeling light and satisfied. The bitter and astringent taste of kale further encourages lightness. The beans add to the astringency while offering a healthy dose of fiber. We added a tsp of apple cider vinegar to bring in sour taste and improve secretion of digestive enzymes, making this recipe even easier to digest.
Healthy cooking can be made easy. For more Ayurvedic recipes that can be tailored to meet your needs, consider purchasing our Personal Ayurvedic Recipe eBook!
AYURVEDA'S GUIDE TO VITALITY & WHOLESOME NOURISHMENT
Your Ayurvedic diet is tailored to your individual body and your specific imbalances.
With an Ayurvedic diet you feel joy and satisfaction because what you are eating truly nourishes and balances you.
Disease results from diets and lifestyles that are incompatible with your nature.
By eating a personalized diet matched to your body, you experience optimal health.
See How it Works.
Is Sweet Potato, Kale & Black Bean Saute with Roasted Walnuts Good for My Ayurvedic Diet?
Find out by taking this free, easy quiz.
You'll learn your body type, and whether 'Sweet Potato, Kale & Black Bean Saute with Roasted Walnuts' is a good fit.
Complete the basic quiz in 1 minute, or go deeper with additional quizzes at your own leisure to learn more about your body.
See a complete list of all biocharacteristics.
INCREASES![Guna Help]()
Increases These Biocharacteristics (Gunas)
Functional Ayurveda helps you assess imbalances through 20 main biocharacteristics
(gunas).
Aggravating these characteristics weakens your body and causes imbalance.
By knowing which characteristics are habitually imbalanced in your body, you will be able to identify and correct imbalances before you get sick.
Every characteristic has an opposite which balances it (i.e. hot balances cold).
You restore balance by favoring diet and lifestyle choices that increase the opposite characteristic.
Learn More
| HEAVY ABOUT HEAVY BIOCHARACTERISTIC
Heavy is identified by sedation, sluggishness, or increased weight.
LEARN MORE ABOUT HEAVY DRY ABOUT DRY BIOCHARACTERISTIC
Dry is identified by lack of moisture, lack of fat, or anything that causes diuresis.
LEARN MORE ABOUT DRY DIFFICULT ABOUT DIFFICULT BIOCHARACTERISTIC
Difficult refers to anything that is difficult to digest, or takes a long time to digest.
LEARN MORE ABOUT DIFFICULT MOBILE ABOUT MOBILE BIOCHARACTERISTIC
Mobile refers to anything that stimulates the nervous system, muscles, or activity.
LEARN MORE ABOUT MOBILE | TASTES![Taste Help]()
The 6 Tastes
Taste is used to sense the most basic properties and effects of food.
Each taste has a specific medicinal effect on your body.
Cravings for food with certain tastes indicate your body is craving specific medicinal results from food.
Taste is experienced on the tongue and represents your body's reaction to foods.
Sweet taste causes physical satisfaction and attraction whereas bitter taste causes discomfort and aversion.
Kapha should use less sweet taste while Vata and Pitta would benefit from using more sweet taste.
One of the first signs of illness is that your taste and appetite for food changes.
The six tastes are sweet, sour, salty, pungent, bitter, and astringent.
Do you crave foods with any of the tastes below?
Learn More
| ASTRINGENT ABOUT ASTRINGENT BIOCHARACTERISTIC
Astringency is characterized by constriction, drawing together, or drying.
LEARN MORE ABOUT ASTRINGENT | DOSHAS![Dosha Help]()
The Three Doshas / Body Types
According to the biocharacteristic theory of medicine,
people tend to get sick, over and over again, due to habitual causes and imbalances that are unique to the person.
Your body type summarizes this tendency, showing you the 'type' of conditions and imbalances that frequently challenge your health & wellness.
Using body type, you can also identify remedies likely to improve your strength and resiliency.
Your body type identifies physical and mental characteristics as well as your personal strengths and weaknesses.
The calculation of your body type is based on your medical history.
The 3 functional body types
(doshas),
are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha).
Catabolic individuals tend to break down body mass into energy. They are easily stimulated, hyperactive, underweight and dry.
Metabolic individuals tend to burn or use energy. They tend to be rosy-cheeked, easily irritated, focused, driven, and easily inflamed.
Anabolic individuals tend to store energy as body mass. If they store too much energy, they could gain weight easily and have congestion. Anabolic people tend to be stable and grounded.
Learn More
| | HAS THE FOLLOWING | Subtaste:
, Aromatic AROMATIC
Herbs or spices with volatile essential oils that present strong aromas. Aromatic oils shock, refresh and numb tissue, with the end result of relaxing, opening and clearing stagnant fluids in tissues.
SEE ALL 'AROMATIC' FOODS / HERBS |
|
Medicinal Benefits, Uses & Herbal Actions of Sweet Potato, Kale & Black Bean Saute with Roasted Walnuts ![Help]() Experiences are Personal
Experiences vary according to the person and constitution. Individual results may vary.
The list of herbal-actions below has not be approved by the FDA and should not be used to treat a medical condition.
Cardiac Stimulant CARDIAC-STIMULANT
Herbs that increase the heart rate. Useful in cardiovascular health, blood stagnation, and subjective feeling of heaviness in the chest area.
SEE ALL 'CARDIAC-STIMULANT' FOODS / HERBS Constituents: Tannins, Phytates PHYTATES
Phytates prevent absorption of nutrients. They are commonly found in all seeds, including nuts, grains, and beans. Sprouting greatly reduces phytate content, as well as long, slow cooking with vinegar.
SEE ALL 'PHYTATES' FOODS / HERBS , Protein, Alpha Linolenic Acid, Insoluble Fiber, , Folate, , Omega 3 Fatty Acids, Fats, Inositol INOSITOL
Inositol is an alcohol sugar made naturally in the human body from glucose. It is lipotropic (aiding fat metabilism in the liver). It affects a variety of hormones, neurotransmitters, steroid, growth factors and water.
SEE ALL 'INOSITOL' FOODS / HERBS , Essential Fatty Acids, Soluble Fiber, Saponins SAPONINS
Can be used to make soap. Saponins stimulate mucus membrane secretion, liquefying mucus for easy removal (expectorant).
SEE ALL 'SAPONINS' FOODS / HERBS , Melatonin, Vitamin C, Vitamin A, Sodium, Betaine BETAINE
Used to reduce homocysteine in the blood, which supports proper liver function and prevents fatigue and blood clots. Improves muscle stamina and weight loss.
SEE ALL 'BETAINE' FOODS / HERBS , Nitric Oxide NITRIC-OXIDE
Improves circulation by dilating blood vessels. Protects blood vessels from damage. Improves athletic performance, libido, immunity, and brain health.
SEE ALL 'NITRIC-OXIDE' FOODS / HERBS , Potassium, , |
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Mustard has these Actions in Common
Flushes-sinuses, Wakes-you-up, Stimulates-energy, Cardiac-stimulant, Strengthens-resolve
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Refreshing, Stimulates-energy, Cardiac-stimulant, Wakes-you-up
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Wasabi
Wasabi has these Actions in Common
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Ginger (Fresh)
Ginger (Fresh) has these Actions in Common
Stimulates-energy, Cardiac-stimulant, Wakes-you-up, Refreshing
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Pine Nuts has these Actions in Common
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Herb Supplements with a Similar Nature to Sweet Potato, Kale & Black Bean Saute with Roasted Walnuts
Regular exercise
Regular exercise has these Actions in Common
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Bellows Breath (Bhastrika Pranayama)
Bellows Breath (Bhastrika Pranayama) has these Actions in Common
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Breath of Fire / Shining Skull (Kapalbhati Pranayama)
Breath of Fire / Shining Skull (Kapalbhati Pranayama) has these Actions in Common
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![About John Joseph Immel]()
About the Author
John Immel, the founder of Joyful Belly, teaches people how to have a
healthy diet and lifestyle with Ayurveda biocharacteristics.
His approach to Ayurveda is clinical, yet exudes an ease which many find enjoyable and insightful.
John also directs Joyful Belly's School of Ayurveda,
offering professional clinical training in Ayurveda for over 15 years.
John's interest in Ayurveda and specialization in digestive tract pathology was inspired by a complex digestive disorder acquired from years of international travel,
as well as public service work in South Asia.
John's commitment to the detailed study of digestive disorders reflects his zeal to get down to the roots of the problem.
His hope and belief in the capacity of each & every client to improve their quality of life is nothing short of a personal passion.
John's creativity in the kitchen and delight in cooking for others comes from his family oriented upbringing.
In addition to his certification in Ayurveda, John holds a bachelor's degree in mathematics from Harvard University.
John enjoys sharing Ayurveda within the context of his Catholic roots,
and finds Ayurveda gives him an opportunity to participate in the healing mission of the Church.
Jesus expressed God's love by feeding and healing the sick.
That kindness is the fundamental ministry of Ayurveda as well.
Outside of work, John enjoys spending time with his wife and 7 kids, and pursuing his love of theology, philosophy, and language.
Read more
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![full start review]() ![full start review]() ![full start review]() ![full start review]() ![full start review]() (5.00 out of 5 stars) 5 ratings, 1154 likes![blank start review]() ![blank start review]() ![blank start review]() ![blank start review]() ![blank start review]() Sign in to review this recipe
I love the mix of flavors in this dish! I made it on a cold windy night and is was very satisfying and calming. The cider vinegar adds the perfect amount of sour taste to round out the other flavors.
- Susan Buck, Oxford, NJ , 04-22-21 ( Reply) Hi Sahar, great question! Canned beans were not available when Ayurveda was originally written. If you have the time to soak your dried beans, that's brilliant and you can absolutely make that substitution! We like to give the option for those who may not have that time/access to the dried beans. Hope this helps!
- Katie Clinton, Ferndale, sligo, AL , 05-05-22 ( Reply) I wasn't expecting to like this dish as much as I do! It exceeded my expectations! It is very warming, comforting
- Leane Jackson, MT , 02-21-23 ( Reply) |
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