CHILLI STUFFED SWEET POTATOES – MAIN

I love chilli any time of year! In summer enjoy it spooned into large cooling iceberg lettuce leaves with natural yogurt and cucumber on top.  In winter however, there is no better way to serve chilli than the way my Mam did when we were kids – piled high on top of baked potatoes.

I’m using sweet potatoes but you can substitute with white potatoes if you prefer them – they are no less nutritious, but they don’t have the impressively high antioxidant content of sweet potatoes. Either way, potatoes are a fantastic source of natural, unadulterated complex carbohydrates that provide energy and leave us satiated for a long time.

This chilli is meatless. Instead of meat I use two kinds of beans – black and aduki (good-quality canned, pre-cooked beans are fine and save time). Unglamorous as they may seam, beans are one of the best, most affordable sources of plant-based protein and dietary fiber. Consumption of fibre is associated with reduced risk of obesity, heart disease and diabetes as well as colon cancer. It’s no coincidence therefore that research into the diets of the longest living populations in the world confirms a regular dietary consumption of beans.

This recipe serves 4. If you are male, not trying to lose weight, and / or training at a high intensity you might consider adding a second sweet potato. Otherwise I recommend serving with some leafy greens. Enjoy!

Ingredients:

  • 4 medium-sized sweet potatoes
  • Sea salt flakes
  • 1 Tbsp extra virgin olive oil or coconut oil*
  • 1 yellow onion, peeled and diced
  • 2 garlic cloves, peeled and chopped
  • 1 can of Black Beans, drained (I use Biona canned beans)
  • 1 can of Aduki Beans, drained (I use Biona canned beans)
  • 350g of tomato pasata (pureed tomatoes, unsweetened, no preservatives)
  • 1 heaped teaspoon chilli powder
  • 1 teaspoon ground cumin
  • 1 heaped teaspoon of chipotle chilli flakes

To Serve:

  • 1 whole avocado, medium
  • 1 whole lime
  • 4 spring onions finely sliced
  • Sea salt flakes
  • Freshly ground black pepper
  • 2 large handfuls coriander leaves, finely chopped
  • 4 Tbsp plain natural yogurt

Instructions:

  1. Preheat an oven to 200C and line a baking tray with parchment.
  1. Pierce the sweet potatoes with a fork and place them onto the banking tray. Sprinkle with sea salt. Put the sweet potatoes into the oven. They will need between 40 and 50 minutes to cook.
  1. Heat the olive oil in a large pot over a medium heat. Add the onion and garlic. Sweat for 5-10 minutes.
  1. When the onions are soft, add the chilli, chipotle, cumin a pinch of sea salt and black pepper. Stir and cook for 2 minutes. Add the tomatoes, black beans and adzuki beans. Bring to a soft boil, reduce the heat and simmer for 20 minutes.
  1. In the meantime slice the avocado in half, remove the stone and scoop the flesh out into a small bowl. Slice the lime in half and squeeze the juice into the bowl (discard the halves). Season, add half the spring onion and mash with a fork until mixed well but still chunky.
  1. When the sweet potatoes are cooked (they should be soft), remove them from the oven. Transfer them to individual plates and carefully (steam can burn!) slit them lengthwise down the middle.
  1. Spoon the chilli into the sweet potatoes allowing the mixture to pile and run down the sides.
  1. Top with guacamole, a tablespoon of natural yogurt, fresh coriander and spring onion. Enjoy!
NUTRITION INFORMATION
  Calories Fat Protein Carbs Sugars Fibre
Chilli Stuffed Sweet Potatoes per serv. 360 4g 15g 66g 11g 12g
Toppings per serv. 82 6g 2g 6g 3g 2.6g
  An excellent source of protein, fiber, folic acid, vitamin A, vitamin C, antioxidants, magnesium, zinc, iron. 


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PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA

Website: www.thehealthonist.com

Instagram: @the_healthonist

*Ingredients available in LloydsPharmacy Stores

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