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Good-for-You Carb Comfort Foods

Vegan or not, try these meatless recipes for a change

Twice-Baked Sweet Potatoes with Chickpea-Spinach Curry , Good For You Carb Dishes (threemanycooks.com)

Adding color and flavor to a vegan recipe, curry and turmeric are bursting with anti-inflammatory properties, which might help ease conditions such as arthritis. — threemanycooks.com

Twice-Baked Sweet Potatoes With Chickpea-Spinach Curry

Serves 4 to 8

This chickpea curry would be equally satisfying spooned over a baked potato (as opposed to sweet) or rice.

  • 4 medium-large sweet potatoes, pricked with a fork
  • 2 tablespoons vegetable or canola oil
  • 1 large onion, cut into medium dice
  • 2 garlic cloves, minced
  • 1 jalapeño pepper, stemmed, seeded and minced
  • 2 teaspoons finely grated ginger
  • 1 tablespoon each: garam masala and Thai red curry paste
  • 1 teaspoon each: ground cumin and turmeric
  • 2 cups vegetable broth
  • 1 cup canned crushed tomatoes
  • 2 cans (15 to 16 ounces each) chickpeas, drained
  • 1 bag (16 ounces) frozen spinach
  • 2 tablespoons chopped fresh cilantro, plus extra for garnish
  • 1/2 cup Greek yogurt

Adjust oven rack to upper-middle position and heat oven to 400 degrees. Place potatoes on a large foil-lined baking sheet and bake until fork-tender, 45 minutes to 1 hour.

Meanwhile, heat oil over medium heat in a soup kettle or Dutch oven. Add onions; sauté until tender, about 4 minutes. Add garlic, jalapeño and ginger; sauté until fragrant, about a minute longer. Add garam masala, curry paste, cumin and turmeric; continue to cook until fragrant, just a few seconds. Add broth, tomatoes and chickpeas; bring to a simmer. Reduce heat to medium-low and continue to simmer to reduce to thick stew consistency, about 15 minutes longer. Stir in spinach and cilantro; cook to heat through.

To serve, halve each potato and scoop out the flesh, leaving shell intact. Add some of the curry to the potato and stir to combine. Return sauced flesh to the potato shell, and spoon a generous portion of curry over each potato. Top with a portion of yogurt and sprinkle with a little more cilantro. Serve.

White Bean Burgundy, Good For You Carb Dishes (threemanycooks.com)

High in both protein and fiber, white beans make a healthful, main ingredient to a comforting bowl of soup. — threemanycooks.com

White Bean Burgundy

Serves 6

  • 3 tablespoons olive oil
  • 1 package (10 ounces) baby bella mushrooms, quartered if medium, cut into sixths if large
  • Salt and freshly ground pepper
  • 1 medium-large onion, chopped
  • 6 ounces thinly sliced prosciutto, minced
  • 3 large garlic cloves, minced
  • 1 teaspoon dried thyme leaves
  • 2 to 3 bay leaves
  • 1/4 cup flour
  • 1 cup dry red wine, such as Cabernet Sauvignon, burgundy or merlot
  • 2 cups vegetable or chicken broth
  • 3 cans white beans, drained
  • 1/2 cup chopped fresh parsley

Heat 2 tablespoons of oil in a large soup kettle over medium-high heat. Add mushrooms; sauté until liquid evaporates and mushrooms start to brown, seasoning with salt and pepper toward the end of cooking, 6 to 8 minutes. Transfer to a medium bowl and set aside. Add remaining 1 tablespoon oil and onion; saute until translucent, 4 to 5 minutes, adding prosciutto, garlic, thyme and bay leaves about halfway through.

Stir in flour and then whisk in wine, broth and beans; bring to a boil, then reduce heat to low; cover and simmer to develop flavors, about 20 minutes. Stir in parsley and serve.

AARP food expert Pam Anderson is a best-selling cookbook author and blogger at threemanycooks.com.

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