BEAN & QUINOA CHILLI ON BAKED SWEET POTATO


SPICY, SATISFYING & SATIATING


This is a crowd pleasing recipe that will satisfying omnivores and any plant based eater out there! A simple and easy recipe to make it packs depth in flavour and has some decent heft. As you probably know by now, we like faff-free one pot meals that can feed the family or make as a batch cook meal, leftovers definitely taste even better with this recipe.


All of our recipes are carefully considered to ensure they are nutritionally balanced, straight-forward to prepare and most importantly taste amazing! This antioxidant rich vegetarian chilli recipe meets more than your whole day's need for Vitamin A, C and E, whilst contributing a good amount of iron, calcium, potassium, phosphorus, magnesium, zinc, copper and B-vitamins. Plus, almost half your day's fibre and a generous dollop of protein and healthy fats.


This recipe is vegan-friendly if you choose your toppings appropriately.

Nutrient Breakdown


  • Protein, 24g

  • Carbohydrate, 73g

  • Fat, 15g (5g saturated)

  • Fibre, 13g (43%)

  • Iron, 7mg (47%)

  • Calcium, 368mg (53%)

  • Folate, 113ug (57%)

  • Magnesium, 172mg (64%)

  • Phosphorous, 468mg (85%)

  • Potassium, 1580mg (45%)

  • Zinc, 3mg (43%)

  • Selenium, 8ug (13%)

  • Vitamin C, 67mg (168%)

  • Vitamin A, 1160ug (193%)

  • Vitamin K, 18ug (16%)

  • Vitamin E, 5mg (167%)

  • Thiamin (B1), 1ug (125%)

  • Niacin (B3), 4ug (31%)

  • Vitamin B6, 1ug (83%)

  • 501 kcals

% RNI (reference nutrient intake) based on adult females aged 18-50


Read more about how to balance meals with our Fab 5 Formula framework. A simple framework created to help you take the confusion out of healthy eating.

INGREDIENTS

(Serves 4)

  • 4 medium (about 520g) sweet potatoes

  • 1 tbsp (11g) olive oil

  • 2 small (about 140g) onions

  • 2-3 cloves garlic

  • 1 medium (about 160g) bell pepper

  • 1 can (240g net) black/kidney beans

  • 1 can (400g) chopped tomatoes

  • 2 tbsp (16g) hot chilli powder

  • 1 tsp ( 3g) paprika

  • 1 tsp (3g) ground cumin

  • 1/2 vegetable stock cube, 500ml stock

  • 80g frozen sweet corn (or canned)

  • 3/4 cup (110g) quinoa, any colour

  • 1/2 tsp salt

  • 1/2 tsp black pepper

  • 1 medium avocado

  • 125ml low fat greek plant yoghurt / regular yoghurt

  • 80g reduced fat cheddar cheese / vegan cheese

  • 1 lemon, squeezed

  • 1 medium sprig fresh coriander/parsley

PREPARATION

  1. Wash & dry sweet potatoes then pierce a few holes on each potato. Bake for 40-50 minutes at 220°C, until they are tender.

  2. Heat oil and sauté onion until soft. Add peppers and garlic, cook for 5 minutes.

  3. Add spices: hot chilli powder (reduce by 1/2 tbsp if you can't take spice), cumin, paprika (smoked paprika works too), salt and pepper and stir.

  4. Add beans, chopped tomatoes, 500ml of stock and quinoa. Bring to the boil and simmer for 25 - 30 minutes until the sauce has reduced down but still wet, it should not be completely dry.

  5. Add sweet corn and heat through, about 5 minutes.

  6. Cut open each potato and create a pocket, top with chilli and serve with avocado, cheese, yoghurt (add lemon juice for a more 'sour cream' flavour) and chopped fresh herbs.

Keep the chilli refrigerated for up to five days or put in a sealed container and freeze for up to one month.


0 comments

Recent Posts

See All