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Ингредиенты
- 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
- 1Â 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
- Â Â into chunks
- 1 x yellow bell pepper deseeded and cut
- Â Â into chunks
- 4 x tomatoes roughly minced
- 2 x spring onions thinly sliced
- Â Â salt and pepper
- 1/2 c. Yogurt with Coriander and Garlic Sauce see recipe
Инструкции
- 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.
- 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.
- 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.
- 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.
- Start to Finish Time:"1:05"
- 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
- 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.
- 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!
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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% |
