Baked sweet potatoes & beans
Time to fire up on an energy packed meal. Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus while beans or pulses are an important source of protein and fibre in the diet.
Try this recipe for a full filling lunch made in around 30 minutes.
4 small sweet potatoes
1 tbsp smoked paprika, plus extra to serve
1 tbsp olive oil
1 large onion, chopped
2 garlic cloves, crushed
1 tbsp brown sugar
1 tbsp red wine vinegar
splash of Worcestershire sauce (Lancashire sauce is a veggie option)
2 x 400g cans mixed beans in water, drained. (Most baked bean recipes suggest haricot, but your can use borlotti & cannellini (navy) or a 4 bean mix if preferred)
400g chopped tomatoes
4 tbsp light soured cream, to serve
Heat oven to 200C/180C fan/gas 6. Pierce the sweet potatoes a few times with a fork, then cook them in the microwave on High for 8 mins or until soft. Rub with 1 tsp of the paprika, 1 tsp of the oil and some seasoning. Transfer to a baking tray, put in the oven and cook for 10-15 mins until crispy.
Meanwhile, make the beans. Cook the onion in the remaining oil until soft. Add the garlic, sugar, vinegar, Worcestershire sauce and the remaining paprika, and cook for a further 1-2 mins until sticky. Tip in the beans, tomatoes and a splash of water, and simmer until the sweet potatoes are ready.
Serve the sweet potatoes with the beans on top, a dollop of soured cream and a pinch of paprika, if you like.