Sweet Potato with Marinated Portobello
A superfood meal!
Ingredients
I large sweet potato or yam, diced into bite-sized chunks
Two large portobello mushrooms
Broccoli, about 1 and 1/2 medium heads, cut into bite-sized florets
One large yellow onion, diced small
1/2 can garbanzo beans (also called chickpeas)
Marinade1/3 cup vegan Worcestershire sauce (low sodium if you can find it)
1/3 cup tamari (vegan soy sauce) (low sodium if you can find it)
1/2 cup veggie broth (for deglazing)
1/2 - 1 tsp chili powder
1/2 - 1 tsp ground cumin
A few drops of liquid smoke (optional)
Method
Wash and slice the two large portobello mushrooms.
Mix all ingredients of the marinade in a long, shallow dish. Lay the mushrooms in the dish. Using your hands, move the mushrooms around until they are thoroughly coated. Cover and set aside.
Every couple of steps, stir the mushrooms with your hands again.
Put your largest non-stick skillet on medium high heat and let it get good and warm. After a couple of minutes, lower the heat to medium. When water dripped into the pan beads up and dances, it is hot enough.
While the pan heats, chop the sweet potato, onions, and broccoli. Stir your mushrooms between chopping each veggie.
Dump the veggies all into the hot pan, and use a soft utensil that won’t scratch to keep them moving around. Keep the pan good and hot, but not too hot or you’ll ruin the finish. Never go above medium high, and usually for most of the time, medium will be fine.
Keep the broth nearby, and when the vegetables start to stick to the pan, their sugars browning the bottom, add just enough broth to deglaze, and keep on stirring and cooking.
Stir the mushrooms. They need to soak about 15 minutes.
Heat another pan, and when it’s good and hot, place the mushrooms in with a fork, and try to get them in a single layer. Save the remaining marinade aside.
It’s okay if the mushrooms get sticky in the pan. Oil-free cooking is 99% mental. The mushrooms are going to begin to shrink up and brown a little. Stir them around now and then so both sides get a little shrinking and browning. If they stick, add 1 or 2 tablespoons of the remaining marinade.
When the mushrooms are done, and the veggies are starting to get tender, add the mushrooms to the veggie pan. Pour the remaining marinade into the empty, sticky mushroom pan to deglaze. Stir and heat until all the sticky stuff has been incorporated, and then dump the lot of it into the veggie pan.
Simmer uncovered, adding the chickpeas, stirring here and there, until all the veggies are fork tender. I like to leave the broccoli with a little crispness in the middle, and I like to quit before my squash bites are mushy. (The bigger the dice, the longer it will take them to get mushy, so if you adjust size, you can adjust consistency.)
Serve over rice or oil free noodle such as udon or soba stir fry noodles, or whatever you like.
I like to garnish with sesame seeds
