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Spicy Beans on Baked Sweet Potato Recipe

Spicy Beans on Baked Sweet Potato Recipe

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Ingredients:

Serving

3 sweet potatoes (500g)
1 tbsp olive oil
1 large onion
3 garlic cloves, crushed
2 tsp ground cumin
1 tsp ground coriander
1/2 tsp chili powder
400 g chopped tomatoes
1 cup vegetable stock
1 large courgette, cubed
1 green pepper, cubed
310 g corn kernels
2 (400 g) cans red kidney beans, rinsed and drained
3 tbsp chopped fresh coriander leaves
sour cream
grated cheddar cheese

Directions:

Preheat the oven to 210 degrees (gas 6-7).
Rinse the sweet potatoes, then pierce with a small sharp knife. Place them on a baking.
Tray and bake for 1-11/2 hours, or until soft.
Heat the oil in a large saucepan and cook the onion over a medium heat for about 5 minutes, stirring occasionally, until very soft and golden. Add garlic and spices, and cook, stirring, for 1 minute.
Add the tomato and stock, stir well, then add the vegetables and beans.
Bring to the boil, then reduce the heat and simmer, partially covered, for 20 minutes.
Uncover, increase the heat slightly, and cook.
For a further 10-15 minutes, or until the liquid had reduced and thickened. Stir in the coriander leaves just before serving.
To serve, cut the sweet potatoes in half lengthways. Spoon the vegetable mixture over the top. Add a dollop of light (soy) sour cream and sprinkle with grated (soy) cheddar cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	499.47 Kcal (2091 kJ)
Calories from fat	41.31 Kcal
		% Daily Value*
Total Fat	4.59g	7%
Sodium	9383.37mg	391%
Potassium	1022.27mg	22%
Total Carbs	97.83g	33%
Sugars	12.5g	50%
Dietary Fiber	8.76g	35%
Protein	7.72g	15%
Vitamin C	44.6mg	74%
Vitamin A	1.3mg	42%
Iron	2.1mg	12%
Calcium	80.2mg	8%

Amount Per 100 g
Calories	114.33 Kcal (479 kJ)
Calories from fat	9.46 Kcal
		% Daily Value*
Total Fat	1.05g	7%
Sodium	2147.84mg	391%
Potassium	234mg	22%
Total Carbs	22.39g	33%
Sugars	2.86g	50%
Dietary Fiber	2g	35%
Protein	1.77g	15%
Vitamin C	10.2mg	74%
Vitamin A	0.3mg	42%
Iron	0.5mg	12%
Calcium	18.4mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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