SWEET POTATO, KALE & BLACK BEAN SAUTE WITH ROASTED WALNUTS
How to Make Sweet Potato, Kale & Black Bean Saute with Roasted Walnuts
PREP TIME: 10 MINUTES
COOK TIME: 10 MINUTES
SKILL LEVEL: EASY
INGREDIENTSSKILL LEVEL: EASY
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 Can This Ayurvedic Recipe Make You Feel Great?
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
WHY EAT AN AYURVEDIC DIET?
Eating Ayurvedically makes you feel nourished and energized. An Ayurvedic diet is
tailored to your individual body type and the specific imbalances you are working with
at any given time. Ayurveda shows you your specific body type’s needs and what
should be favored in your Ayurvedic menu. Watch as you eat less but feel more satisfied because what you
are eating truly nourishes you. Since Ayurveda believes all disease begins in the digestive
tract, food is your first medicine. By eating a healthy diet that’s ideal for your body, you
experience optimal health.
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 for your body type. Time to complete: approximately 1 minute.
AYURVEDIC MEDICINAL BIOCHARACTERISTICS
What is the biocharacteristic theory of medicine?
Increases These Biocharacteristics (Gunas)
Functional Ayurveda helps you assess imbalances through 20 main biocharacteristics
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.
ABOUT DRY BIOCHARACTERISTIC
Dry is identified by lack of moisture, lack of fat, or anything that causes diuresis.
LEARN MORE ABOUT DRY
ABOUT MOBILE BIOCHARACTERISTIC
Mobile refers to anything that stimulates the nervous system, muscles, or activity.
LEARN MORE ABOUT MOBILE
ABOUT HEAVY BIOCHARACTERISTIC
Heavy is identified by sedation, sluggishness, or increased weight.
LEARN MORE ABOUT HEAVY
ABOUT CLEAR BIOCHARACTERISTIC
Clear refers to anything that cleanses or flushes out wastes, or that digests ama.
LEARN MORE ABOUT CLEAR
ABOUT DIFFICULT BIOCHARACTERISTIC
Difficult refers to anything that is difficult to digest, or takes a long time to digest.
LEARN MORE ABOUT DIFFICULT
ABOUT LIQUEFIED BIOCHARACTERISTIC
Substances that thin fluids (lower viscosity of blood plasma).
LEARN MORE ABOUT LIQUEFIED
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?
ABOUT ASTRINGENT BIOCHARACTERISTIC
Astringency is characterized by constriction, drawing together, or drying.
LEARN MORE ABOUT ASTRINGENT
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
are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha).
Catabolic individuals tend to break down body mass into energy.
Metabolic individuals tend to burn or use energy.
Anabolic individuals tend to store energy as body mass.
Catabolic people tend to be easily stimulated, hyperactive, underweight and dry.
Metabolic people tend to be rosy-cheeked, easily irritated, focused, driven, and easily inflamed.
Anabolic people are heavy, stable and grounded, but if they store too much energy, they could gain weight easily and have congestion.
HAS THE FOLLOWING
Ojas is the essence of healthy tissue, immunity, stable energy and happiness. Substances that improve ojas are recommended after long-term illness, debility, emotional and physical trauma, and even sadness.
LEARN MORE ABOUT OJAS
Rajasic foods stimulate desire or nervous energy. Red meat, high protein food, garlic and onions stimulate desire. Rajasic foods include chili peppers, coffee, and anything that stimulates movement.
LEARN MORE ABOUT RAJASIC
Prana is the Sanskrit word for vital life energy, similar to Qi in Chinese Medicine. Many herbs stimulate your energy, or improve the flow of prana through your body. Generally, prana needs to be increased in spring after a sleepy winter.
LEARN MORE ABOUT PRANA
Roots, Beans Legumes
Allergens, Tree Nuts
Eat Well for Life With Ayurveda: Balance Your Dosha
Love our recipes? Discover how to balance your diet for only $35 with this popular short course.
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About the Author
John Immel, the founder of Joyful Belly, teaches people how to have a
healthy diet and lifestyle with Ayurveda.
His approach to Ayurveda exudes a certain ease, which many find enjoyable and insightful.
John also directs Joyful Belly's School of Ayurveda
, which specializes in digestive tract pathology & Ayurvedic nutrition.
John and his wife Natalie recently published Explore Your Hunger: A Guide to Hunger, Appetite & Food
John's interest in Ayurveda and digestive tract pathology was inspired by a complex digestive disorder acquired from years of international travel, including his 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.
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(5.00 out of 5 stars) 3 ratings, 892 likesSign 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.
I'm making this recipe for the third time. That warrants me leaving a comment. I love the mix of flavors in this dish. It's very satisfying. It's been pouring rain for two days and this is the perfect meal for days such as these. Also wanted to say I really enjoy the layout of your website. It's makes it easy to see what to include or remove from any recipe according to your dosha. Thank you! God bless you!
How are canned beans ayurvedic? Shouldn't everything be freshly cooked for best digestion? This seems unayurvedic to me.
- Sahar, NJ 05-03-22
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!