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Sweet Potato Stew with Crusty Bread

Preparation: 20 mins

Cooking: 45 mins

Serves 4, costs under £4.00

Ingredients

  • 1 Onion (150g) (Medium)
  • 2 Sweet Potatoes (600g) (Medium)
  • 1 Garlic Clove (3g)
  • 2 Carrots (160g)
  • 1 Red Pepper (160g)
  • 1 Tablespoons Vegetable Oil (10g)
  • 1 Tins Chopped Tomatoes (400g)
  • 1 Tins Cannellini Beans (300g)
  • 1 Tins Red Kidney Beans (400g)
  • ½ Teaspoons Chilli Powder (2g)
  • 1 Mugs Water (260ml) (Boiling)
  • 1 Vegetable Stock Cube (0) (Reduced Salt)
  • ½ French Stick (200g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. 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.
  2. 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.
  3. Add the potatoes, carrots and chopped tomatoes. Dissolve the stock cube in the water and then add the stock to the pan.
  4. Bring to the boil and then simmer for around 30 minutes. Meanwhile drain the kidney and cannellini beans and rinse with cold water.
  5. 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.
  6. Serve the stew with bread.

Nutritional Information


Per 100g
Per 525g serving (% ref. intake)

Energy Kcals
87.00
457.00 (23.00%)
Energy Kj
365.00
1916.00 (23.00%)
Protein
365.00g
1916.00g
Total Fat
1.00g
5.30g (8.00%)
Saturated Fat
0.20g
1.10g (6.00%)
Carbohydrates
17.10g
89.80g
Total Sugars
4.40g
23.10g (26.00%)
NSP Fibre
2.60g
13.70g
Sodium
130.00g
683.00g
Salt
0.30g
1.60g (27.00%)

Find out about nutritional labelling

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.