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Sweet potato with homemade beans & feta

sweet potato and beans
Serves 4 fibre Low fat
  • Prep time: 10 minutes
  • Cook time: 1 hour
  • Serves: 4

SWEET POTATO WITH HOMEMADE BAKED BEANS & FETA

Swapping a baked potato for a sweet potato will give you extra fibre, while the tomatoes in this dish provide a good dose of vitamin C. Double the recipe and you’ll have plenty left for lunch the next day.

This dish is: Low in fat, saturated fat and sugar • High in fibre and protein • High in vitamin A • A source of vitamin C, potassium and manganese

Each portion contains (% Reference Nutrient Intake):
475kcal 8.9g 4.3g 19g 1.7g
24% 13% 22% 21% 28%
Energy Fat Saturates Sugars Salt
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Ingredients

  • 4 medium sweet potatoes
  • 400g tinned chopped tomatoes
     

    Contains vitamin C which can help protect your cells and helps keep them healthy1

  • 400g tinned, cooked haricot beans
     

    Provides fibre which can help prevent constipation caused by your hormonal changes2

  • 200g reduced fat feta cheese (vegetarian feta is available)
     

    Other than mould-ripened soft cheeses, all other soft types of cheese are OK to eat during pregnancy, provided they're made from pasteurised milk3.

  • 120g rocket
  • 1 clove garlic
  • 1 tsp paprika
  • 1/2 tsp sugar (optional)
     

    It is recommended to decrease the sugar you use in your cooking as eating too much sugar can contribute to a higher calorie intake, which can lead to weight gain4

  • Freshly ground black pepper
  • 1/4 tsp salt
  • 1 tbsp balsamic vinegar
  • Small handful basil leaves, roughly torn
  • 2 tsp olive oil
  • 1 tbsp lemon juice
  • Recipe contains the following allergens: milk. All nutritional claims based on analysis of one portion.
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Method

  • 1. Preheat the oven to 200°C (fan-assisted).
  • 2. Prick the sweet potatoes all over with a fork, and place on a baking tray in the oven for 45 minutes. Once finished, turn off the oven and leave them inside for a further 15 minutes.
  • 3. While the potatoes are cooking, heat one teaspoon of olive oil in a saucepan over a medium heat, then add the garlic and fry for 1-2 minutes until soft.
  • 4. Add the tinned tomatoes, paprika, salt, pepper and sugar (if using) to the pan, and cook for a few minutes before adding the beans.
  • 5. Simmer for around 15 minutes, then add the balsamic vinegar, stir, and take off the heat.
  • 6. Slice the potatoes open in a cross shape and press the sides until the flesh starts to push out. Spoon the baked beans on top, then the crumbled feta.
  • 7. Serve with a drizzle of olive oil and basil on top, and a rocket salad dressed with lemon juice on the side.
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1. NHS. Vitamin C in pregnancy [Online] 2017 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/vitamins-minerals-supplements-pregnant/#vitamin-c-in-pregnancy [Accessed July 2018].

2. NHS. Your pregnancy and baby guide [Online] 2018 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/common-pregnancy-problems/#constipation [Accessed June 2018].

3. NHS. Cheeses to avoid in pregnancy [Online] 2017 Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/foods-to-avoid-pregnant/#some-types-of-cheese [Accessed August 2018].

4. NHS. How does sugar in our diet affect our health? [Online] 2017 Available at: https://www.nhs.uk/live-well/eat-well/how-does-sugar-in-our-diet-affect-our-health/ [Accessed July 2018].


Last reviewed: 7th September 2018

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