market gourmet

Recipe Sweet Potato, Black Bean & Quinoa Chilli

From How to Cook by Darina Allen ($26.99, Kyle Books, 2021) 2 Tbsp extra-virgin olive oil 8 oz onion, chopped 2 garlic cloves, crushed 50 min

K–1 tsp chilli flakes prep time 1 tsp ground cumin serves 4 1 tsp ground coriander Sea salt and freshly ground black pepper 1lb 10 oz sweet potatoes, peeled and cut into 1-inch dice 1lb ripe tomatoes, peeled and chopped, or 1 (14 oz) can chopped tomatoes 3K oz quinoa 18 fl oz low-sodium vegetable or chicken stock 7 oz black beans, soaked overnight and cooked for 1–1K hours (depending on the age of the beans) until just tender or 1 (14 oz) can black beans, drained and rinsed Pinch of brown sugar (optional) 4 Tbsp chopped fresh cilantro Plain yogurt, to serve 1. Heat oil in a sauté pan over medium heat, add onion, garlic, and chilli flakes and toss together. Reduce heat, cover, and sweat for 5 to 6 minutes until soft but not colored. Add cumin and coriander and season well with salt and pepper. 2. Add sweet potatoes, tomatoes, quinoa, and stock. Bring to boil and simmer for 10 minutes. Add black beans and continue to simmer for 20 to 30 minutes or until sweet potato and quinoa are tender. Season to taste; you may need to add a little brown sugar if using canned tomatoes. 3. Serve in a warm bowl scattered with lots of fresh cilantro and a dollop of yogurt. Kitchen Note: Quinoa is a super nutritious grain that originally comes from the Andean region of South America. It is full of protein and has more vitamins and minerals than virtually any other grain, so it’s a brilliant option for vegetarians and vegans. Pumpkin or yam may be substituted for the sweet potato in this recipe.

Per serving: 718 Calories, 31 g Protein, 128 g Carbohydrates, 25 g Fiber, 11 g Total fat (2 g sat), 450 mg Sodium, HHHHH Vitamin A, B1 (thiamine), B6, Folate, Magnesium, Phosphorus, Potassium, Zinc, HHHH Iron, HHH Vitamin B2 (riboflavin), HH Vitamin B3 (niacin), C, E, K, Calcium