Cleansing Coconut Stew

Before I say anything about this tasty stew, a disclaimer: this stew will not “cleanse” your body in the sense that it will remove toxins (that is what your liver + kidneys are for, thanks guys). Rather, it’s cleansing in the sense that it is jam-packed with functional foods and also feels downright nourishing to the soul. I know it’s just what I needed during this turbulent + unsettling time.

Quick recap of the health benefits of some of the ingredients included in this recipe:

Swiss chard: Just 1 cup provides an impressive 44% of your daily value (DV) of vitamin A, a fat-soluble vitamin that’s important for reproductive health, vision, and immune system regulation.
Red cabbage: The pigment that makes this cruciferous vegetable so vibrant is called anthocyanin. Anthocyanins are antioxidant compounds that are reported to have anti-diabetic, anti-cancer, anti-inflammatory, antimicrobial, and anti-obesity effects.
Garlic + onions: Both have antiviral properties and are also prebiotics that feed the good bacteria in the gut. P.S. About 70% of your immune cells live in your gut. So there’s that.

CLEANSING COCONUT STEW

RECIPE

Serves: 3-4

1 tbsp coconut oil

3 cloves garlic, minced

1 shallot, chopped

1 large carrot, chopped

~3 cups red cabbage, roughly chopped

1 bunch Swiss chard, roughly chopped

1/2 tsp cumin

1/2 tsp paprika

1/2 tsp turmeric

3 shakes cayenne

3 shakes cinnamon

1 tsp fresh ginger, grated

1 box low-sodium vegetable broth*

1/2 can coconut milk (regular or light)

1 cup split red lentils*

1 cup canned white beans*

1 lime

Heat coconut oil on medium heat in a large pot, then add garlic and onions. Cook until onions are translucent, about 3 minutes.
Add the carrot, Swiss chard, cabbage, spices, and ginger to the pot. Season with salt and pepper to taste. Mix all ingredients and stir occasionally, allowing the vegetables to cook and soften, about 10 minutes.
Add the vegetable broth, coconut milk, lentils, and white beans to the pot. Mix all ingredients. Once the mixture is bubbling, lower the heat and cover the pot. Let simmer, stirring occasionally, for about 20 minutes or until vegetables are soft.
Take a taste to assess whether the veggies and lentils are thoroughly cooked. Adjust seasoning to taste.
Add a squeeze of lime juice before serving.

Notes:

*This is basically a non-recipe (my favorite kind). The amount of time you cook it for doesn’t matter as long as the ingredients are soft and cooked through at the end. On that same note, you can really use any ingredients for this stew. I starred the ingredients above that could easily be swapped for other items. For example: opt for chicken broth if you’d prefer it, throw in some cauliflower instead of chard, swap the lentils for sweet potatoes, or choose chickpeas over white beans. It all works + there’s really no way to mess this up.
Fresh herbs like parsley, basil, or mint would also be a great addition here (cooked in and/or added as a garnish).