Sweet potato and spinach chilli
- 25min
- 4
- 279 kcal
- Intermediate
- Vegan
- High fibre , 5-a-day , Paleo , Ketogenic
- Celery
Per 368 g contains
of an adult's recommended intake.
Typical energy values per 100g: 320kj/76kcal
A flavoursome creamy chilli that is not too hot, which the whole family will love.
This one was requested for a teenager's birthday meal and, if you know teenagers, that makes this nutritious recipe an absolute goldmine! Delicious served alone or with a side salad.
Ingredients
- Sweet potatoes (large)2
- Chopped tomato (fresh or canned)240g 8.5oz
- Tomato paste5tbsp
- White onion (large)1
- Bouillon/vegetable stock (reduced salt)1tsp
- Kidney beans (canned or soaked if dried)240g 8.5oz
- Black beans (canned or soaked if dried)240g 8.5oz
- Celery3 stalksCelery
- Spinach120g 4oz
- Garlic3 cloves
- Cayenne pepper½tsp
- Cumin1tsp
- Chilli powder½tsp
- Cinnamon1tsp
- Coriander
Cooking Method
- Wash and peel the sweet potatoes and chop into roughly 2 cm cubes.
- Half fill a pan with water and bring to the boil. Drop the sweet potatoes into the water and boil for 15-20 mins or until tender.
- While you are waiting for the sweet potatoes, peel and dice the onion.
- Heat a large heavy-based pan to med-high heat and place the onions inside. Fry for a few minutes before pouring in half a cup of water, followed by the bouillon/vegetable stock.
- Add in the spices and garlic, followed by the tomato paste and chopped tomatoes. Throw in the black beans and kidney beans. Stir well.
- Reduce the heat and leave the sauce to simmer.
- Dice the celery. Pulse the spinach in the food processor. In order to maintain the nutritional benefits of these ingredients it is important they are added in at the end so they are heated, but not cooked.
- Strain the sweet potatoes and add them to the sauce. Gently stir in, being careful to keep the cubes intact.
- Add the celery and spinach. Stir a few more times.
- Divide the chilli into four serving bowls. Top with a few coriander leaves if desired.
Nutritional Information
| Typical Values | per 100g | per 368g serving |
|---|---|---|
| Energy | 76 kcal 320 kj | 279 kcal 1177 kj |
| Fat of which saturates | 0.5 g 0.1 g | 1.8 g 0.4 g |
| Carbohydrate of which sugars | 12.2 g 3.8 g | 45 g 13.9 g |
| Fibre | 3.7 g | 13.5 g |
| Protein | 3.8 g | 14 g |
| Salt | 0.2 g | 0.7 g |
A 368g serving provides you with four portions of your 5-a-day.
Garlic
Garlic is great for your immune system - it has antibacterial, antivirus, antifungal, and antioxidant properties.
Kidney Beans
Kidney beans are hearty legumes that are rich in antioxidants.
Sweet Potato
Sweet potatoes really pack a punch. They're full of vitamin A, folates, vitamin C, and fibre.
Spinach
Spinach is an excellent source of vitamin K, vitamin A, vitamin C, folate and iron.
Onion
A chemical called quercetin in onions may have anti-cancer properties.
Celery
An excellent source of vitamin K, folate, potassium, and fibre.
Cinnamon
Cinnamon is full of antioxidants. It's also antimicrobial, anti-inflammatory and has been shown in laboratory studies to have anti-tumour properties.
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