Smoky Arrabiata Vegetable Stew

If you are not already aware, I detest food waste and will always try to create meals out of foods deemed past their best. This dish arose because we had a few wrinkly peppers, some sweet potatoes that had been a bit battered, some bendy carrots and some remaining cheese scones from our Community Pantry that had gone a bit dry (scones make fab makeshift dumplings to go on top of stews).

Although arrabiata is a traditional Italian spicy tomato based sauce, feel free to make this your own and adapt the amount of chilli you add or omit it altogether. Also, if you don’t like the smokiness of the paprika, reduce or omit this too. Recipes are there to adapt!

I hope you enjoy it as much as we all did.

Jo x

 

Nutritional Benefits:

Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma.  Adding fat (as in olive or  vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further.

Onions are truly a superfood containing vitamin C and  compounds which have anti-cancer, anti-inflammatory and antibacterial  properties, help to lower bad LDL cholesterol and raise good HDL  cholesterol thus reducing the risk of heart  disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2  diabetes).

Peppers are a rich source of vitamin C (for healthy cells and to absorb iron), E (for healthy cells and circulation) and B6 and again have anti-cancer properties.

Sweet potatoes are high in soluble fibre, antioxidants beta carotene and vitamins A, C and E as well as filling. They help keep blood sugar levels regulated so are excellent to prevent insulin resistance which is the precursor to type 2 diabetes. Antioxidants help to prevent illnesses such as heart disease, inflammation, cancer and asthma.

The sulphur compounds in garlic offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and  antifungal food.

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