This recipe has an explosion of flavours. Sweet potatoes are baked, the flesh is then scooped out leaving a thin layer of sweetness. A recipe of bean chilli is made with a rich Mexican style sauce and spooned into the baked potato skins then topped with Greek style yoghurt. This makes for a delicious side or main for lunch or dinner. Serve with a grain salad and green leafy salad. Full of goodness and so good for you.
EQUIPMENT: baking tray, fry pan or large saucepan
INGREDIENTS - where I can I like to use organic ingredients
SWEET POTATO: is baked whole, when baking is finished the potatoes are removed from the oven and set aside to cool. When cool slice potatoes in half length ways and scoop out cooked flesh. Left over flesh can be mashed and used as a side or used in other recipes such as soup or a dip. Sweet potato is an excellent source of beta carotene. It is a rich source of vitamin A, C and B vitamins. Sweet potato is good for the gut because of it's fibre content. It promotes heathy skin and hair and is a good support to your immune system.
BROWN OR PURPLE ONION: adds flavour and texture to the recipe.
CELERY: adds flavour and texture to the recipe.
CAPSICUM OR PEPPER: depending where you come from add colour and texture to your dish.
KIDNEY BEANS; are added to the recipe near the end of cooking. You may cook your own or add from a tin. They may be replaced with black beans or a bean mix. They are a great source of fibre and protein. A good source of iron, potassium and magnesium.
TURMERIC POWDER: is optional but gives a beautiful colour to the sauce.
SOY SAUCE: may use Tamari as a gluten free option.
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RECIPE
3 medium size Sweet Potatoes
MEXICAN CHILLI BEAN
1-2 tablespoon light cooking oil
130g 1c brown or purple onion, chopped
65g or 1/2 cup celery, diced
60g or 1/2 cup green, red or orange capsicum (pepper), diced small
1 heaped teaspoon cumin powder
1 heaped teaspoon garlic powder
1/4 teaspoon turmeric powder (optional)
1 heaping teaspoon dried basil
1 tablespoon light soy sauce or tamari (gluten free)
140g or 1/2 cup tomato paste
400g diced cooked tomato in juice
1/4 - 1/2 cup purified water
440g kidney beans, drained and rinsed
1 tablespoon sweetening or less (dates softened, or other form of sweetening)
METHOD
*Take sweet potatoes and wash and scrub throughly then pat dry.
*Take a skewer or a fork prick holes in the potatoes then place on a baking try.
*Place in a hot oven at 200 degrees celsius and bake until done depending on the thickness of potatoes 30-40 minutes.
*While the potatoes are baking make the chilli bean.
*For the chilli bean start by adding oil 1 - 2 tablespoon cooking oil to a fry pan on medium heat.
*Add onion, celery and capsicum/pepper, cook and sweat vegetables until just starting to soften, a few minutes.
*Add cumin, garlic and turmeric powders and dried basil, stir through and cook for a minute.
*Add soy sauce, tomato paste and diced tomatoes.
*The mixture will be quite thick so add a 1/4 to 1/2 cup of water stir through then turn down heat to a simmer and continue cooking for 10 minutes by which time the vegetables will be soft and tender and sauce will have thickened again.
*Add the beans and sweetening, stir through and simmer a couple more minutes.
*Now taste for flavour and adjust to your taste.
ASSEMBLE
*Once sweet potatoes are cool enough slice length ways and scoop out cooked flesh, leaving a thin layer of potato.
*Fill potato skins with the Mexican chilli bean.
*Top with a dollop of Greek style yoghurt and a sprinkling of finely chopped scallions.
Serve as a side or main.
The chilli bean can be made into portions and placed in the freezer for future meals.
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