Mixed bean chilli with baked sweet potato

Mixed bean chilli with baked sweet potato

By
From
Heart Disease
Serves
1

The classic(ish) chilli! This gorgeous dish is often served with rice, but following a low-GI diet means that you need to give white rice a really wide berth. (The odd bit of brown rice is fine.) This is a bit of a twist on the classic baked potato with chilli con carne. Sweet potatoes have a much lower glycaemic impact than regular potatoes, plus are packed with beta carotene, so are a great option.

Ingredients

Quantity Ingredient
1 sweet potato
1/2 tablespoon olive oil
1 red onion, finely chopped
1 garlic clove, finely chopped
1 red chilli, finely chopped
1/2 red pepper, finely chopped
low-sodium salt
freshly ground black pepper
400g canned mixed beans, drained and rinsed
400g canned chopped tomatoes
1 teaspoon ground cumin
1 heaped teaspoon smoked paprika

Method

  1. Preheat the oven to 200°C. Make a few holes in the sweet potato with the tines of a fork and place in the top of the hot oven for about one hour. Keep checking on it, waiting until it has fully softened.
  2. Pour the olive oil into a large saucepan set over a medium heat. Sauté the onion, garlic, chilli and red pepper, with a little pinch of low-sodium salt, until the onion softens.
  3. Tip in the beans and tomatoes and bring to the boil, then reduce the heat and simmer for about 10 minutes. Add the spices and simmer for a further 15 minutes, until the sauce has reduced and thickened. Season to taste.
  4. Open up the baked sweet potato and spoon a generous amount of chilli over it.

Note

  • Good source of B vitamins, beta carotene, lycopene, flavonoids and ajoene.
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