Sweet Potato & Black Bean Stew

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 40 minutes

材料

2 tbsp olive oil/coconut oil

2 large garlic cloves, (crushed)

1 red onion, (diced)

1 heaped tsp turmeric

1 pinch chilli flakes

1/2 tsp ground coriander

1/2 tsp cayenne pepper

1/2 tsp paprika

2 large sweet potatoes(roughly 800g), (peeled and chopped into small cubes)

1 tbsp tomato puree

2x 400g cans tomatoes

2x 400g cans black beans, (drained and rinsed)

400 ml veg stock

2-3 handfuls fresh spinach or kale

salt & pepper

手順

Firstly peel and chop the sweet potatoes into small cubes and dice the red onion

Heat a large pot on a medium heat with olive oil and add crushed garlic, onion and spices and then fry together for a couple minutes

Then add the tinned tomatoes, black beans(drained), sweet potato, tomato puree, vegetable stock and a pinch of pepper and stir together

Bring to a boil then reduce to a low heat placing the lid on the pan for 20-25 minutes (until your desired consistency, I like mine fairly thick)

Finally, add the spinach and stir through until it wilts and it's ready to serve

栄養

• カロリー: 403 kcal
• 脂肪総量: 2 g
• 飽和脂肪: 1 g
• 炭水化物総量: 73 g
• 食物繊維: 16 g
• 糖質総量: 22 g
• タンパク質: 14 g