21g fibreper serving
21g proteinper serving
Sweet Potato and Black Bean Stew
Ingredients
Serves 8- 3 tbspolive oil
- 2onions, chopped
- 3red peppers, diced
- 5garlic cloves, crushed
- 1 tbspground cumin
- 1 tbspsmoked paprika
- 2 tspdried oregano
- 2 tbspchipotle paste
- 2 tbsptomato puree
- 1.2kgsweet potatoes, peeled and cut into 3cm chunks
- 2 x 400gtins chopped tomatoes
- 500mlvegetable stock
- 3 x 400gtins black beans, drained and rinsed
- 300gfrozen sweetcorn
- 60 mllime juice
- 30gcoriander, chopped
- fine salt
- black pepper
- 480 gbasmati rice (60 g per person)
- 300 gavocado flesh, diced
- 4spring onions, sliced (optional)
Method
- Heat the olive oil in your largest pan over a medium heat. Cook the onions and peppers with a small pinch of salt for 10 minutes until soft and the onions are golden.
- Stir in the garlic, cumin, smoked paprika, oregano, chipotle paste and tomato puree for 2 minutes until the spices smell toasty.
- Add the sweet potatoes, chopped tomatoes and stock. Bring to a simmer and cook with the lid on for 15 minutes until the sweet potato is just tender at the tip of a knife.
- Add the black beans and sweetcorn and simmer with the lid off for 10 minutes until the stew is thick and the edges of the sweet potato are breaking down into the sauce. Crush a ladle of beans and sweet potato against the side of the pan and stir back in; that is what gives the stew body without any dairy.
- Stir in the measured lime juice and chopped coriander. Add black pepper and taste before adding salt.
- Cook 60 g dry rice per person eating now according to its packet. Serve the stew over the rice with each person’s share of the diced avocado, adding optional spring onions if using. Keep the rice and fresh toppings separate from stew being stored.
- Divide reserved stew alone into shallow portions and cool within 2 hours. Refrigerate for up to 2 days or freeze for up to 3 months. Defrost fully overnight in the fridge and use within 24 hours. Reheat once in a saucepan, stirring gently so the sweet potato keeps some shape, until steaming hot throughout; add a splash of water if thick. Cook fresh rice using 60 g per person and add fresh avocado and optional spring onions when serving.
Per serving
- kcal
- 687
- protein
- 20.5g
- fibre
- 21.1g
- carbs
- 124.2g
- fat
- 12.7g
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