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      Sweet Potato Baked Beans

      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
      Serves: 4

      This dish is: gluten free ◦ low in fat, saturated fat and sugarhigh in fibre and protein

      Allergens: milk



      • 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


      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 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.
      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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      Nutritionist's tip

      Leaving the beans and tomatoes to marinade together overnight will make for an especially tasty lunch the following day.

      Nutritional benefits

      • 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
      Energy 475kcal 24%
      Fat 8.9g
      Saturates 4.3g
      Sugars 19g 21%
      Salt 1.7g
      Nutritional claims are based on single-portion analysis.
      1. NHS. Vitamin C in pregnancy [Online] 2017 Available at:[Accessed July 2018].
      2. NHS. Your pregnancy and baby guide [Online] 2018 Available at: [Accessed June 2018].
      3. NHS. Cheeses to avoid in pregnancy [Online] 2017 Available at: [Accessed August 2018].
      4. NHS. How does sugar in our diet affect our health? [Online] 2017 Available at: [Accessed July 2018].

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