South American Bean and Sweet Potato Bake

Jun 07, 2023June 7, 20230 3
South American Bean and Sweet Potato Bake, a flavorful vegetarian dish
in Vegetarian

Prep

25 min

Cook

35 min

Ready In

60 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

3 tablespoons olive oil
1 large onion , halved and chopped
2 red peppers , roughly chopped
1 stalk celery , chopped
2 teaspoons ground cumin
2 teaspoons ground cinnamon
2 garlic cloves , peeled and crushed
1 red chile , chopped ( mild )
3/4 ounce dark chocolate
2 tablespoons tomato puree
2 1/4 cups vegetable stock
1 can kidney beans , drained
14 ounces sweet potatoes , peeled and chopped
1 can sweetcorn ( in water )
3 tablespoons cornmeal ( instant polenta )
1 large egg , beaten
1/2 teaspoon paprika
1 tablespoon sugar
1 pinch salt

Nutrision Information

Servings Per Recipe
4-6
Calories
384
Sugar
15g
Fat
13g
South American Bean and Sweet Potato Bake is a filling and flavorful vegetarian dish that is perfect for a cold winter's night. This dish is a one-pan meal that combines the warm and comforting flavors of sweet potatoes, beans, and spices, like cumin and cinnamon. This dish is hearty enough to be a meal in itself, but it can also be served with a side salad or some crusty bread. The combination of sweet chocolate, chili pepper, and spices makes this dish truly unique and delicious. It is the perfect dinner option for vegetarians, or anyone looking for a healthy and hearty meal.

Instructions

1.Heat the olive oil in a frypan over medium heat and fry the onion, red peppers, and celery for 10 minutes.
2.Stir in the ground cumin, ground cinnamon, crushed garlic, and chopped red chile, making sure to mix well.
3.Chop the dark chocolate and add it, along with the tomato puree and vegetable stock, stir the ingredients together until smooth.
4.Drain the kidney beans and add them, along with the sweet potatoes and sweetcorn, to the frypan. Stir gently, and let the mixture simmer for 5 minutes.
5.In a separate bowl, mix together the cornmeal, beaten egg, paprika, sugar, and salt until combined.
6.Spread the cornmeal mixture over the top of the bean and sweet potato mixture in the frypan. Bake at 350°F for 25-30 minutes, until the cornmeal topping is crisp and golden.

PROS

This vegetarian dish is a tasty and filling meal that is perfect for a cold winter’s night.
It is filled with healthy, nutrient-rich ingredients like sweet potatoes, red peppers, and beans.

The combination of spices, chocolate, and chili pepper give this dish a unique and rich flavor profile that is sure to impress.

CONS

This dish takes some time to prepare, and the ingredients can be a bit costly.
Also, the sweet chocolate and spices may not be to everyone’s taste.

While this dish is vegetarian, it does contain a fair amount of calories and carbohydrates, so it may not be the best option for those on a low-carb diet.

HEALTH & BENEFITS

This dish is filled with healthy and nutrient-dense ingredients like sweet potatoes, red peppers, beans, and cornmeal.
Sweet potatoes are high in vitamins A and C, as well as fiber and potassium. Red peppers are packed with vitamins A and C, as well as folate and fiber. Beans are an excellent source of plant-based protein, fiber, iron, and antioxidants.
The spices used in this dish, like cumin and cinnamon, have been linked to reducing inflammation and aiding in digestion. Chili peppers have also been shown to have anti-inflammatory properties.

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