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Рецепт Sweet Potato Hash With Black Bean Salsa And Yogurt Sauce

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Порций: 4

Ингредиенты

Cost per serving $1.17 view details
  • 1/2 c. black beans soaked overnight
  • 4 x cloves garlic
  • 1 x red chile peppers (or possibly more) halved and deseeded
  • 3 Tbsp. extra virgin olive oil
  • 1 1/2 lb orange-fleshed sweet potatoes cut into chunks
  • 1 lrg red onion cut into wedges
  • 1 x red bell pepper deseeded and cut
  •     into chunks
  • 1 x yellow bell pepper deseeded and cut
  •     into chunks
  • 4 x tomatoes roughly minced
  • 2 x spring onions thinly sliced
  •     salt and pepper
  • 1/2 c. Yogurt with Coriander and Garlic Sauce see recipe

Инструкции

  1. Rinse and drain the black beans and put in a large pan with the garlic and red chile peppers. Cover with cool water. Bring to the boil and boil rapidly for 10 min. Cover and simmer for 30 min.
  2. Meanwhile, heat the oil in a large, shallow frying pan. Add in the sweet potatoes and onion, coat in the oil, then cover and cook over a low heat for 15 min, stirring occasionally. Increase the heat, add in the peppers and fry for a further 4-5 min.
  3. Drain the black beans, remove the garlic and chile peppers and mash roughly with a fork. Add in the garlic, chile, black beans, tomatoes and spring onions to the pan and fry for 3-4 min. Season to taste. Serve immediately with hot crusty bread to mop up the juices and flavored yogurt (see recipe), if liked.
  4. To freeze: prepare as above and allow to cold completely. Spoon into a freezer-proof container and freeze for up to 1 month. Defrost overnight in the fridge. To serve, heat 2 Tbsp. of oil in a large, shallow frying pan or possibly wok and stir-fry the mix for 7-8 min till piping warm.
  5. Start to Finish Time:"1:05"
  6. NOTES : Choose brown-skinned sweet potatoes for their lovely orange-colored flesh. This hash is especially good when served with a spoonful of yogurt which has been flavored with coriander
  7. REVIEW: Made beans (from scratch, as suggested); used 15-ounce ready-cut tomatoes plus 1 fresh tomato; red jalapenos. The ingredients gave this vegetarian stew Caribbean flair - color and flavor. If you want the heat of the islands, triple the chile peppers.The sauce works magic.
  8. I made some changes to the original recipe: fewer chiles, yogurt instead of creme fraiche. We cut everything more bite-sized than chunky. Wonderful flavors. The sauce is a must!

Nutrition Facts

Amount Per Serving %DV
Serving Size 240g
Recipe makes 4 servings
Calories 232  
Calories from Fat 104 45%
Total Fat 11.79g 15%
Saturated Fat 2.18g 9%
Trans Fat 0.0g  
Cholesterol 4mg 1%
Sodium 26mg 1%
Potassium 796mg 23%
Total Carbs 25.65g 7%
Dietary Fiber 5.9g 20%
Sugars 7.29g 5%
Protein 8.05g 13%
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