8 servings. Ready in 50 min.
Ingredients
Sweet Potato, 2 pounds (908 g)Onion, Fresh, 1 large (148 g)
Red Pepper, 1 red bell pepper (115 g)
Carrot, 2 carrot (128 g)
Mushrooms, Fresh, 1 cups (97 g)
Black Beans, Canned, 1 Can (400 g)
Lentils, Canned, 1 Can (400 g)
Garlic, 2 garlic clove (8 g)Yeast extract spread, 1 tsp (6 g)
Vegetable Stock (Broth), 2 cup (600 g)
Spices, bay leaf, 2 bay leaves (2 g)
Pecan nuts, 1 portion(s) (30 g)Olive Oil, 3 tablespoon (45 g)Canola Oil, 3 Tablespoon (39 g)
Instructions/Preparation
1. Bring pan of water to the boil and add sweet or white potato as preferred. Cook until tender, drain and reserve some cooking water for mashing2. When cool enough to touch, remove potato skin (optional) and mash with olive oil – add some cooking water if needed. Season with salt & pepper to taste3. Heat canola or sunflower oil in heavy based frying pan. Add chopped onion, garlic, carrot and pepper. Cook over low heat for around 5 mins until softened4. Stir in mushrooms, beans and lentils. Add stock, yeast extract, bay leaves. fresh or dried herbs to taste. Simmer for 10-15 mins5. Transfer sauce to lightly oiled baking dish and top with mash. Sprinkle with chopped nuts6. Bake for approx 20mins @ 190C or 170C fan oven
Extra comments/notes
Beans or lentils can be replace with tempeh or tofu as desired. Mix and match veg according to preference and availabilityFor vegetarian version, 60g cheese can be grated on top of mash before placing in oven Tinned tomato can be mixed with stock – remember to reduce stock volumeTo add a bit of spice, fry onion and garlic, then add 1/2-1tsp ground cuminPlease note that adding cheese will increase calorie and fat content per portionServe with side of steamed mixed greens
Per portion for 8 portion recipe 350kcal, 11g protein, 14g fat, 48g carbohydrates
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