SWEET POTATOES AND VEGGIE BOWL | THE KITCHEN MUSE #sweetpotato #veggiebowl

quinoa

🥗Healthier: cauliflower rice

💰Cheaper: brown rice

Cauliflower rice is lower in carbs, while brown rice is often more affordable.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point, while canola oil is less expensive.

avocado

🥗Healthier: hummus

💰Cheaper: mashed banana

Hummus provides creaminess with fewer calories, and mashed banana is a budget-friendly alternative.

fresh herbs

🥗Healthier: dried herbs

💰Cheaper: no herbs

Dried herbs are more shelf-stable and often cheaper, though fresh adds flavor.

Welcome viewers and introduce the recipe for a sweet potato and veggie bowl.

Mention that no protein will be added today, but options like prawns, chicken, or fish can be included.

Show the vegetables being used: yellow, red, and green bell peppers, broccoli, half a cabbage, carrots, and onions.

Start prepping by peeling and cubing the sweet potatoes into small pieces for quick cooking.

Suggest using a veggie peeler for sweet potatoes due to their tough skin.

Emphasize cutting sweet potatoes small so they cook through quickly without boiling first.

Prep the vegetables to ensure a seamless cooking process.

Share a personal story about the dish being inspired by the creator's mother and how it was made during their childhood.

Heat some olive oil in a pan and add minced onions and fresh garlic, sautéing for 30 seconds to a minute.

Add the cubed sweet potatoes to the pan and cook gently to avoid crumbling, while adding seasonings: garlic powder, white pepper, curry powder, onion powder, chicken seasoning, and salt.

Cover and cook the sweet potatoes on low heat for about 8 minutes, stirring occasionally to prevent burning.

Add the tougher vegetables first: carrots and broccoli, along with some of the onions, and cover to steam without adding extra water.

Add bell peppers to produce more moisture and cover for 2-3 minutes to steam the vegetables.

Finally, add the cabbage, stirring it in and cooking for just a few seconds as it cooks quickly.

Confirm that the sweet potatoes are cooked through and emphasize the importance of stirring to prevent burning while cooking with steam.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary