Posts Tagged With: sweet potato

Pumpkin & Sweet Potato Curry

I researched a few recipes and, restricted by the lack of ingredients in the cupboards, came up with this delicious hearty curry.  Would work well with chickpeas, carrot or coconut milk added as well.

Veges
Peel and chop the following vegetables into 2cm squares:
~ 1/4 pumpkin, I used Japanese but butternut would work as well
~ 1/2 medium golden sweet potato
~ 1/2 medium purple sweet potato
~ 1/2 medium white sweet potato (purple on the inside!)
~ 1/4 cauliflower, chopped into florets

Paste
Blend together the following:
~ 1/2 brown onion, roughly chopped
~ thumb sized piece of turmeric root, peeled
~ 1cm square piece of ginger, peeled
~ 1/2 tsp cumin
~ 1/2 tsp curry powder
~ 1 tsp red curry paste (optional)
~ 1/2 tsp shrimp paste (optional)
~ 1 small red chilli, chopped finely (adjust the size of the chilli and amount according to your taste)
~ dash of chicken stock (just to bind it into a paste – you will need more later)

Fry off the paste in a medium pot with a little olive oil on high heat for a few minutes
Reduce the heat and add a 400g tin of diced tomatoes
Cook for a further few minutes and then add the diced veges (except the cauliflower)
Stir around in the pot until the mixture covers the vegetables
Fill the tomato can 3/4 of the way with chicken stock and add about half of it to the pot
Reduce the heat to a light simmer and leave for about 15 minutes
Add the cauliflower after 15 minutes and stock, if required. It should be a thick paste surrounding the vegetables
Leave to simmer for the remaining 15 minutes, stirring occasionally

Serve with brown rice, coriander leaf for garnish and greek yoghurt, if desired.

Serves 3
Amount Per Serving (625g)
Calories 277 (Calories from Fat 17)
Total Fat 1.9g  (3% RDI)
Saturated Fat 0.6g (3% RDI)
Cholesterol 0mg
Sodium 810mg (34% RDI)
Total Carbohydrates 59.8g (20% RDI)
Dietary Fibre 16.1g (64% RDI)
Sugars 24.5g
Protein 9.9g
Vitamin A 1050% RDI
Vitamin C 126% RDI
Calcium 19% RDI
Iron 37% RDI

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Categories: Dinner, Recipes, Vegetarian | Tags: , , , , | Leave a comment

Mexican Shepherd’s Pie

This pie is  vegetable packed and very tasty.  It took me about an hour from start to finish, which is pretty good considering it was in the oven for 25 minutes!  I’ve adapted this recipe from Michelle Bridges’ 12 Week Body Transformation recipe.

~ 500g (about 1 large) sweet potato, peeled, chopped into chunks around 3cm square (put this on to boil first for the mash)
~ Olive oil
~ 1 onion, finely chopped
~ 2 garlic cloves, crushed/chopped
~ 2 carrots, peeled and diced
~ 1 zucchini, diced
~ 3 celery sticks, diced (I didn’t have any celery so used 1/2 large leek instead, finely chopped)
~ 1 teaspoon ground cumin
~ 1 teaspoon ground coriander
~ Pinch chilli powder/flakes
~ 200g (3.5oz) lean beef mince – you can put more in if you like
~ 1 tin (400g) diced tomatoes
~ ½ tin water
~ 1 can lentils (drained)
~ 1/2 cup finely grated Parmesan or cheddar

Preheat oven to 180C
Boil the diced sweet potato in a small saucepan/pot
Fry onion, garlic, carrots and celery in some oil for about 5 mins in a large pan
Add the zucchini and cook for another few minutes
Add the spices and fry for a few minutes until fragrant
Add the mince, stirring to break up any lumps, until it has cooked through
Stir in the tomato water and simmer, for 10 minutes, stirring occasionally
Add the lentils and simmer for a few further minutes.

Mash the sweet potato with a little milk/butter until smooth
Spoon the meat mixture into an ovenproof dish, (or 4 smaller oven proof dishes).
Spread the sweet potato over the meat mixture, top with cheese
Bake for 20-30 minutes or until golden.

Some other dishes you may like:
~ Quinoa Cauliflower Salad with Pistachios and Cranberries
~ Stuffed Mushrooms
~ Zucchini Slice
~ Cauliflower Rice
~ Banana Coconut Bread
~ Coconut Chia Almond Blueberry Muffins

Categories: Dinner, Meat, Recipes | Tags: , , , , , , , | 2 Comments

Roast Vegetable, Chickpea and Quinoa Salad

This is a quick, easy, substantial dish and leftovers are great for lunches.  I’ve taken the inspiration from Michelle Bridges’ Roast Vegetable and Chickpea salad with dill yoghurt dressing and added a few extra things!

Turn your oven on to 170 C and place the following in a roasting tray:

~ 1/2 pumpkin cut into 2cm cubes
~ 1/2 large sweet potato, cut into cubes
~ 1 red capsicum, de-seeded and cut into chunks
~ 1/2 red onion, cut into chunks
~ 2 medium courgettes, cut lengthways and then into thick slices
~ drizzle of olive oil
~ 1 tsp ground coriander
~ salt and pepper

Bake for about 20 minutes and then add 1 tin of chickpeas, drained, for the final 10 minutes

While the above is roasting place 1 cup of dry quinoa in a pot of boiling water and cook for 10 minutes
Drain and set aside until the rost vegetables are ready
Combine the vegetables and the quinoa in a bowl and add the juice of 1/2 a lime, a drizzle of olive oil, salt & pepper and chopped coriander leaf.

You could spice up the dish with some pinenuts, feta or rocket/baby spinach if you wanted to.

 

Some other dishes you may like:
~ Quinoa Cauliflower Salad with Pistachios and Cranberries
~ Stuffed Mushrooms
~ Zucchini Slice
~ Cauliflower Rice
~ Banana Coconut Bread
~ Coconut Chia Almond Blueberry Muffins

Categories: Dinner, Recipes, Salads, Vegetarian | Tags: , , , , , , , , | Leave a comment

Lentil Patties

These are great for a quick, substantial, vege-packed meal – and leftovers are great for lunch; just re-heat them in the microwave or even on a sandwich press to keep them crispy.

Lentil Patties

~ 1 cup of sweet potato mash
~ 1 x 400g tin of brown lentils, drained and rinsed
~ 1 large carrot, grated
~ 1 large courgette, grated
~ 1 medium onion, grated (or finely chopped)
~ 1/4 cup sunflower seeds
~ 1/4 cup sesame seeds
~ pinch of chilli flakes
~ pinch of chilli powder
~ salt and pepper
~ any dried or fresh herbs – I used a pinch of dried basil
~ 1 egg
~ 1/4 cup breadcrumbs (can use wheat free variety)
~ parmasan or cheddar cheese (about 1/4 to 1/2 cup depending on how much you like the cheesy flavour)

Set oven to 180C
Put all of the above ingredients into a large bowl and mix well
Line 2 baking trays with baking paper
Shape handfuls of the mixture into balls, place them on baking paper then flatten slightly
Bake for 25-30 mins until crispy
Allow to cool before serving with a green salad, chicken or other meat if desired.

I served these patties with the Pomegranate Watercress Salad featured previously, however I added some toasted flaked almonds to it this time.

Categories: Dinner, Healthy, Recipes, Vegetarian | Tags: , , , | Leave a comment

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