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Blackbean & Sweet Potato Stew from Theo’s book ‘CANNED’

Blackbean & Sweet Potato Stew CANNED

Blackbean & Sweet Potato Stew from Theo’s book ‘CANNED’

Blackbean & Sweet Potato Stew CANNED

Blackbean & Sweet Potato Stew w Minted Yogurt from ‘CANNED’

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
A delicious vegetarian blackbean and sweet potato stew from Theo's book CANNED
change servings 4
Print Recipe

Equipment

  • Pre-heated oven 200FAN/220c
  • baking tray
  • bowl
  • frying pan

Ingredients

  • 1 baguette to serve

Minted Yogurt Dressing

  • 1 clove garlic crushed
  • 250 g Greek yogurt
  • 10 g fresh mint finely chopped
  • 1 lemon 1 tbsp of juice
  • 1 tsp ground cumin
  • 1 pinch salt

Stew

  • 750 g sweet potatoes peeled, cubed 1 inch
  • Few sprigs thyme
  • 1 onion diced
  • 1 red chili sliced
  • 3 cloves garlic crushed/chopped
  • 1 tbsp ground cumin
  • 1 tsp smoked paprika
  • 1 tsp ground cinnamon
  • 1 tin cherry tomatoes 400g
  • 2 tin black beans 800g in total
  • 400 ml chicken stock 1 chicken stock cube
  • 1 pinch sugar
  • 5 g fresh coriander chopped

Instructions

Sweet Potato

  • Place the peeled/cubed sweet potatoes onto a baking sheet, drizzle with olive oil, season with salt, pepper and dried thyme leaves. Bake in the oven for 20-30 minutes until cooked through then remove and set aside until the blackbean stew is ready.

Stew

  • Fry the onion in olive oil for a few minutes until soft then stir through the chili and garlic for a minute before adding the remaining cumin, paprika and cinnamon and then quickly followed by the tinned tomatoes and black beans. Fill the used tomato can with tap water and pour into the pan, crumble in the stock cube and season with salt and pepper and a generous pinch of sugar. Part cover the pan and leave on a low simmer for about 10 minutes until the sauce has reduced and thickened. Once the sweet potatoes are cooked through fold them into the blackbean stew.
    Taste for seasoning, scatter the ripped coriander over the top and serve with baguette.

Minted Yogurt Dressing – make while stew and potatoes are cooking

  • Mix all the dressing ingredients together and set aside until ready to serve.

FLEXITARIAN

You can add chicken or meat to this or keep as vegetarian. 
Recipe credit – Theo Michaels, published by Ryland Peters Small
Photo credit Mowie Kay

Nutrition Per Serving

Calories: 610kcal | Carbohydrates: 114g | Protein: 30g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 6mg | Sodium: 671mg | Potassium: 1534mg | Fiber: 21g | Sugar: 15g | Vitamin A: 27196IU | Vitamin C: 40mg | Calcium: 263mg | Iron: 8mg