Sweet potato with homemade beans and feta
Swapping a baked potato for a sweet potato makes for a delicious change and an extra boost of fibre. The tomatoes provide a good dose of vitamin C, and there’s protein and more fibre in the beans. Double the ingredients and what’s left overnight will turn into a super-tasty lunch the next day.
Prep time: 10 minutes
Cook time: 1 hour
This dish is: gluten free ◦ low in fat, saturated fat and sugar ◦ high in fibre and protein
- 4 medium-sized sweet potatoes
- 400g tinned chopped tomatoes
- 400g tinned, cooked haricot beans
- 200g reduced fat feta cheese (vegetarian feta is available)
- 120g rocket
- 1 clove garlic
- 1 tsp paprika
- 1/2 tsp sugar (optional)
- 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
- Preheat the oven to 200°C (fan-assisted).
- 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.
- While the potatoes are baking, 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.
- Add the tinned tomatoes, paprika, salt, pepper and sugar (if using) to the pan, and cook for a few minutes before adding the beans.
- Simmer for around 15 minutes, then add the balsamic vinegar, stir, and take off the heat.
- 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.
- Serve with a drizzle of olive oil and basil on top, and a rocket salad dressed with lemon juice on the side.
Leaving the beans and tomatoes to marinade together overnight will make for an especially tasty lunch the following day.
- Tomatoes: Contains vitamin C which can help protect your cells and helps keep them healthy1
- Haricot beans: Provides fibre which can help prevent constipation caused by your hormonal changes2
- Feta cheese: 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
|Nutrition value||Amount||% Reference nutrient intake|
Nutritional claims are based on single-portion analysis.
- 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].
- 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].
- 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].
- 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].