Sweet potato and bean bake

Our recipe of the month, from holistic nutritionist Nikki Robertson, is this winter warming sweet potato and bean bake

I like to use up whatever’s around in recipes. So I had a tin of butter beans and a little left of two types of dried beans, which I cooked first. The bake is delicious served with a helping of microgreens for an added boost of nutrients. (Lightfoots have a great selection – contact me if you want a promo code)

What’s good about our sweet potato and bean bake? It’s packed with fibre and prebiotic fibre, plus protein, betacarotene (converts to vitamin A), vitamin B and vitamin C. Which means it’s anti-microbial, anti-fungal, anti-oxidant and anti-inflammatory – a whole lot of goodness we all need at this time of year.

  • 2 large sweet potatoes, peeled
  • 2 x 14oz (400g) cans black beans, drained (or 3 cups cooked beans of your choice)
  • 7oz (200g) cheese, grated (can be vegan)
  • handful parsley, chopped

For the sauce

  • 1tbsp olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1tsp ground cumin, more to season layers
  • 2tsp smoked paprika, more to season layers
  • 1tsp mixed herbs, more to season layers
  • (400g) can chopped tomatoes
  • ¼ cup (60ml) tomato purée
  • 2 carrots, grated

 

To make the sauce

  1. Heat the olive oil in a large pan and add the diced onion and garlic and fry until fragrant (3-4 minutes). Next, add in spices and herbs cooking for another minute, stirring.
  2. Add in the chopped tomatoes and tomato purée, and season with salt and pepper to taste. Grate the carrots straight into the sauce, add a little water here if you feel you need to.
  3. Bring to boil and then reduce heat to low and simmer for 15-20 minutes until the sauce is reduced and thickens.
  4. Preheat the oven to 355°F (180°C). Spread half of the tomato at the bottom of a baking dish.

To assemble the bake

  1. Slice the sweet potatoes into 0.1in (3mm) thin slices and try to make each slice the same thickness – a mandolin is great if you have one.
  2. Place a layer of sweet potato on the tomato sauce, overlapping slightly. Season with salt, herbs and smoked paprika.
  3. Next spread half the beans on top of the potato. Follow with another layer of sweet potato, and season with salt, herbs and smoked paprika.
  4. Spread the second half of the beans followed by a third layer of sweet potato. Again season with salt, herbs and smoked paprika.
  5. Finally, top with the remaining tomato sauce. Cover with a piece of foil and bake for about 40-50 minutes. Sprinkle with grated cheese of your choice, and bake without cover for another 10-15 minutes until the cheese has melted.

 

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