YMCA Winter 2020 - Page 18

AUTHOR HEART FOUNDATION Recipe and image reproduced with permission from the Heart Foundation website. © 2020 National Heart Foundation of Australia. For more healthy recipes visit www.heartfoundation.org.au/recipes or speak to the Heart Foundation’s Helpline on 13 11 12. WINTER RECIPES WINTER 2020 BAKED SWEET POTATO WITH SPICED CANNELLINI BEANS AND VEGETABLE STEW Heart Foundation `gives us this delicious and ‘hearty’ vegetarian main, using sweet potatoes, capsicum, kale and herbs. Yet another recipe showcasing plant-based protein: in this case cannellini beans. Serves: 4 INGREDIENTS 4 x 200g small sweet potatoes, unpeeled Spray olive oil 1 medium brown onion, finely chopped 1 small red capsicum, halved, seeded, diced 1 small yellow capsicum, halved, seeded, diced 1 tsp ground coriander 1 tsp chilli powder 1 tsp smoked paprika 4 medium ripe tomatoes, roughly chopped 600g canned no added salt cannellini beans, drained and rinsed 3 cups kale, trimmed and roughly chopped 2 tbsp lime juice Fresh coriander leaves to garnish TIPS METHOD 1. Preheat oven to 180°C. Line a baking tray with baking paper. 2. Scrub the sweet potatoes, then prick with a fork and place on prepared tray. Cover with foil and bake for 45 minutes. 3. Uncover, and bake for a further 15 minutes, or until very soft. 4. Meanwhile, spray a large non-stick frying pan with olive oil and set over medium-high heat. Add onion and red and yellow capsicums to the pan, cook for 4-5 minutes or until just softened. 5. Add ground coriander, chilli powder and paprika, and cook, stirring, for 2 minutes. Add tomato, and cannellini beans and water and cook for 5-10 minutes or until mixture slightly thickens. 6. Add the kale, and cook, stirring occasionally, for about 5 minutes or until kale is soft. Remove the pan from the heat and stir through lime juice. 7. Slice roasted sweet potatoes lengthways, nearly all the way through. Fill with the cannellini bean mix and garnish with coriander. } Instead of step 2, cook sweet potatoes for 8-10 minutes in the microwave. } For a milder flavour, add a dollop of reduced fat Greek yoghurt to serve. 18 YMCA HEALTHY LIVING MAGAZINE