Loaded Sweet Potato
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- Serves: 2
- Preparation: 10
- Cooking: 60
- Passive: 30
- Ready: 100
Delicious sweet potatoes, loaded with kale, a garlic bean dip and pickled red onion!
Ingredients
For the sweet potato
- 2 sweet potatoes
- 1 tablespoon olive oil
- 3 cloves garlic, peeled and roughly chopped
- 1 can white cannellini beans
- 1 teaspoon thyme, chopped
- 1 teaspoon rosemary, chopped
- 3 tablespoons lemon juice
- salt and pepper
- chilli flakes
- 2 handfuls kale
- 1 tablespoon pumpkin seeds
For the pickled red onion
- 1 red onion
- ½ clove garlic
- 3 sprigs fresh thyme
- 1 bay leaf
- ½ teaspoon salt
- 8 tablespoons white wine vinegar
- black peppercorns
Method
To make the sweet potato
Heat the oven to 200°C/400°F/gas mark 6. Prick the sweet potatoes with a fork all over then place on a baking tray and cook in the oven for about 40 minutes or until the potatoes are fully cooked.
Drain the beans and add to food processor with lemon juice.
Heat up a splash of oil in a small pan and add roughly chopped garlic, thyme and rosemary and cook on a low heat for 2-3 minutes. Then add to the food processor.
As the mixture is blending you may wish to add some water. We usually add about one tablespoon for this amount of ingredients. You could also add extra lemon juice at this stage if you wish, keeping an eye on the consistency you desire.
Season with sea salt and black pepper.
When the sweet potatoes are nearly ready, boil the kale for 3 minutes, then drain and season. At the same time, heat the bean puree in a saucepan.
Cut the potatoes in half, add the kale, white bean puree, pickled red onion and a scattering of pumpkin seeds and enjoy!
TIP: You may want to add some chopped chilli to this, particularly if your sweet potato dish will not incorporate pickled onions.
To make the pickled red onion
Peel and slice the red onion thinly.
Add the salt, garlic, peppercorns, thyme, bay leaf and vinegar to a container.
Add the sliced onions and mix the ingredients.
Let the mixture sit for 30 minutes or longer before using and keep refrigerated. It should last for a few weeks, unless you eat it all! You can add more onions to the pickling liquor within this time-frame.
Additional notes
Recipe courtesy of Billy and Elaine at Thyme to Feel Alive
“We think you will love trying this recipe. You can have it as a light lunch or incorporate a mixed salad into it for a satisfying healthy evening meal. We would normally have one sweet potato each with a salad. However, the recipe can be doubled up if you prefer to have two potatoes each.
By adding the cannellini beans as the main component of the dip we are increasing the amount of protein and fibre the dish contains. Cannellini beans are fantastically nutritious, fat free and an excellent source of both protein and fibre. A serving of dip in this dish contains up to 10g of protein, which is approximately 18% of your RDA and about 25% of your required fibre intake.
We both love eating kale knowing that it’s one of the healthiest food types available and we normally would scatter some seeds into it whilst pan frying with garlic.
For this recipe we have added the garlic to the dip and boiled the kale for a few minutes instead. If you prefer, you could fry it for a few minutes with the garlic and toast the pumpkin seeds at the same time.
Make it your own and let us know how you got on so we can share tips and ideas.
We decided to finish off the dish by adding pickled red onion on top. And this without doubt takes the dish to another level. It’s amazing what one simple ingredient can do for a recipe and the red onion does not disappoint! It’s a good idea to make this in advance and leave to infuse for at least 30 minutes. It can be made in 5-10 minutes and finishes this recipe off nicely.
We both love this dish and knowing that it is so healthy and nutritious makes it an ideal dish to incorporate into the Meat Free Monday concept.”
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