Oil-free sweet potato curry with sprouted buckwheat

Oil-free sweet potato curry with sprouted buckwheat and oat milk - a curry with a difference.

Preparation time: The stated preparation time does not include the sprouting of the buckwheat. You can sprout the buckwheat yourself beforehand (see step 1 of the preparation) or buy ready-germinated buckwheat.

Serving size: The indicated amount is sufficient for 2-3 people as a main course.

Nutrient profile: One portion of this dish covers over 100% of the average daily requirement of vitamin A. The essential trace elements manganese and copper are covered by just under 50% and 40% respectively. Vitamin B₆ is covered by almost 40%. The ratio of omega-6 to omega-3 fatty acids is 5:1, which is within the recommended ratio. More on this at: Vegans often eat unhealthily. Avoidable nutritional errors.

Buckwheat: Buckwheat is a pseudocereal. These are grains from plant species that do not belong to the grass family, i.e. to the true cereals (Poaceae). The seeds are usually very rich in starch, protein, minerals and fat. All pseudocereals are gluten-free!

Sweet potatoes: Sweet potatoes, also called sweet potatoes, are not actually potatoes. Although they grow as tubers in the ground, they are not part of the nightshade family. The tubers have a high water content and cannot be stored as long as conventional potatoes, but their shelf life can be increased by careful handling, such as avoiding bruising.

Oat milk: Oat milk (EU: oat drink) is made from oats and water. Oat milk is suitable as a milk substitute and is easy to prepare yourself (see "Alternative preparation").

Walnuts: Of all known nuts, walnuts have the highest content of alpha-linolenic acid (ALA). They also have health benefits thanks to tocopherols (forms of vitamin E) and many macro and trace elements.

Turmeric: While fresh turmeric has a resinous, slightly burning taste, dried turmeric is milder, even slightly bitter, and is used primarily for its coloring power. Turmeric, which comes from South Asia, belongs to the ginger family. The rhizome is very similar to ginger, but has an intense yellow-orange color, which it owes to the curcumin. The effect of turmeric (click on the ingredient to find out more) can be increased by adding pepper.

Ginger: Ginger is aromatic and has a sharp, spicy taste, which is due to the pungent substance gingerol. As a cooking ingredient, the ginger root is used in various forms, including fresh, dried and ground.

Germinate buckwheat: First wash the buckwheat and then leave it to soak in double to triple the amount of water for a maximum of 1 hour. (If you cover it with water for too long, the buckwheat will die). Rinse again and leave it to germinate in a sieve or germination jar for about 1-2 days. To do this, place the sieve or germination jar on a draining rack in a bright place (but not in direct sunlight). The optimal germination temperature for buckwheat is 21 °C. Rinse occasionally, about 2-4 times a day.

Storing the sprouted buckwheat: For better storage, you can dry the sprouted buckwheat. To dry the buckwheat, place it in a dehydrator or in an oven at a minimum temperature. When the buckwheat is completely dry, you can fill it into airtight jars for storage.

Reduce salt and oil: We have deliberately used extra low-salt vegetable stock to keep the salt content as low as possible without compromising on taste. Since salt requirements vary from person to person, it is best to decide for yourself. We have left out oil altogether. A good read on this topic is the book " Salt. Sugar, Fat ".

Increase the effect of turmeric: Studies have shown that in order to increase the bioavailability of curcumin, it should be combined with piperine, a component of pepper. You can find out more about the effect via the following link: Turmeric.

Making oat milk: For information on making your own raw vegan oat milk, see the following link: Oat milk.

Plant drink: Instead of oat milk, you can also use another plant drink.

Low-salt vegetable stock: We use extra low-salt vegetable stock to reduce the overall amount of salt without sacrificing flavor. Use your own preference as a guide when adding salt to this dish.

Homemade vegetable stock: By making salt-free vegetable stock, the salt content can be significantly reduced. Access our recipe via this link: Vegan vegetable stock.