- 1 Medium (150g) Onion
- 2 Medium (600g) Sweet Potatoes
- 1 (3g) Garlic Clove
- 2 (160g) Carrots
- 1 (160g) Red Pepper
- 1 Tablespoons (10g) Vegetable Oil
- 1 Tins (400g) Chopped Tomatoes
- 1 Tins (300g) Cannellini Beans
- 1 Tins (400g) Red Kidney Beans
- ½ Teaspoons (2g) Chilli Powder
- 1 Boiling Mugs (260ml) Water
- 1 Reduced Salt Vegetable Stock Cube
- ½ (200g) French Stick
Always check the label of each ingredient for allergy warnings.
- Peel the potatoes, onions, garlic and carrots. Chop the potatoes and carrots into cubes and slice the onions and peppers. Finely chop or crush the garlic.
- Heat the oil in a large pan, add the onion and chilli powder and fry until the onions are soft. Then add the garlic and red pepper and fry for a further 2 minutes.
- Add the potatoes, carrots and chopped tomatoes. Dissolve the stock cube in the water and then add the stock to the pan.
- Bring to the boil and then simmer for around 30 minutes. Meanwhile drain the kidney and cannellini beans and rinse with cold water.
- Add the beans to the pan and cook for a further 5 minutes until the potatoes have softened. A tablespoon of cornflour could be added if the stew needs to be thickened.
- Serve the stew with bread.
Time Saver Tips
Save yourself a few minutes – don't peel the carrots.
Cost Saver Tips
You can make extra and freeze the rest for another day.
Tips for Kids
Use their favourite vegetables and get them closer to their 5 a day.
Based on a single serving of 525g
Nutrition labels on the front of packaging
- Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
- Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
- The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
- The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
- The more greens on the label, the healthier the choice
- Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
- Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.
Food shopping tips
If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.