Immunity Series: Rosemary Ferguson's Vegetable Stew

'Food is a massive tool for your body. What you put in your mouth affects everything - energy levels, mood, hormones, blood sugar levels, sleep, focus, concentration, skin, physical performance etc. Making better food choices will improve your overall wellbeing.' ~ Rosemary Ferguson⠀
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As part of our immunity series, our Saiki Zine Nutritionist and cofounder @filthfoods, @rosemaryferguson_ has shared an immune-boosting stew recipe for us to make at home!⠀
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Rosemary tells us, ''this is a multi-vitamin in one pot - incredible for the immune system. It’s got amazing anti-microbial, anti-viral and anti-inflammatory properties. It’s rich with vitamin c, beta carotene, calcium, potassium, vitamin K, B6 and iron. It also boosts the metabolism, balances blood sugar levels and is an excellent source of plant protein.' ⠀
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VEGETABLE STEW
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400g tinned black beans ⠀
1 cup of red lentils ⠀
3 sweet potatoes cubed ⠀
300g greens (whichever you prefer) ⠀
1 tsp of fresh ginger grated ⠀
1 tsp turmeric ⠀
1/2 cayenne pepper ⠀
1 tsp ground coriander ⠀
1/2 tsp cumin ⠀
1 kale stock cube ⠀
500ml hot water (add gradually) ⠀
3 cloves of garlic crushed ⠀
1 onion diced ⠀
4 stick of celery sliced ⠀

METHOD
Start by frying off the celery, onion and garlic. ⠀
Once softened add the spices and ginger and mix through. Add the sweet potato, black beans and lentils. ⠀
Mix through coating everything. Add your stock cube to your hot water and add into the pan ensuring everything is just covered. ⠀
If you have some leftover keep it to one side as you may need to add it in later. ⠀
Place on a low heat with the lid on and cook for 20 mins. Once the sweet potato is nice and soft take off the heat, add your greens place the lid back on and let it wilt down. ⠀
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Happy cooking!