Irish Daily Mail - YOU - - FOOD MEDIC -

As a stu­dent, one of my favourite meals was a baked potato with baked beans and cheese. Beans are a great source of pro­tein and fi­bre, but tinned baked beans come in a sug­ary sauce with added flavour­ings and preser­va­tives. This recipe ups the nu­tri­tion and flavour, us­ing a com­bi­na­tion of kid­ney beans and but­ter beans in a homemade smoky tomato sauce. Serve them in a baked sweet potato for a healthy meat- free lunch, or on rye toast with poached eggs for a pro­tein-packed break­fast. SERVES 2 2 sweet pota­toes ½ tbsp ex­tra vir­gin olive oil ½ tsp sea salt for rub­bing 1 tbsp co­conut oil 1 clove gar­lic, finely chopped ½ red onion, diced ½ x 240g tin kid­ney beans, drained ½ x 240g tin but­ter beans, drained ½ x 400g tin chopped toma­toes 1 tsp smoked pa­prika 1 tsp chilli flakes salt and black pep­per Greek yo­ghurt, spring onion, spinach, to serve (op­tional) 1 Pre­heat the oven to 200C/400F/ gas 6. Pierce the sweet pota­toes a few times with a fork, then cook them in the mi­crowave on high for 8 min­utes or un­til soft. Rub with the olive oil and salt. Trans­fer to a bak­ing tray, put the tray in the oven and cook for 15-20 min­utes un­til crispy. 2 To make the beans, melt the co­conut oil in a saucepan. Add the gar­lic and onion and fry for 2-3 min­utes un­til translu­cent. Add the beans, chopped toma­toes, pa­prika and chilli flakes. Bring to a sim­mer and cook for a fur­ther 5-10 min­utes un­til slightly re­duced and thick­ened. Sea­son with salt and pep­per to taste. 3 Serve the sweet pota­toes with the beans on top, a side of spinach, a dol­lop of Greek yo­ghurt and some spring onions, as wished. ➤

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