Spicy Beans and Baked Sweet Potato (Vegan)

Spicy Beans and Baked Sweet Potato is such a great meal and it really doesn’t feel like I’ve been cooking, as it’s so simple. I normally make the beans for this meal in the slow cooker. It makes my life so uncomplicated when I don’t feel like I’ve stood by the cooker for most of the day. If you don’t have a slow cooker they can be made on the hob too. The recipe is below.

Beans are a really healthy, versatile and affordable food. They are high in antioxidants, fibre, protein, B vitamins, iron, potassium, copper and zinc. Eating beans as part of a healthy diet may decrease the risk of heart disease, cancer and can help with weight management. Studies also now show that eating beans will help to lower the risk of type 2 diabetes. As we get older, we tend to need fewer calories and beans are a good way to boost the nutrition power of your meal without boosting calories.

The recipe is healthy and full of great foods that pack a nutritional punch. If you don’t like your food spicy then you can always try my Homemade Baked Beans. These recipes are a fantastic meal for meat free Monday. Or if are like us and trying to cut back on meat during the week. Either way, they are both delicious and healthy dishes. Well worth a try.

Serves 4

• Sharp knife

Chopping board

Slow cooker or sauce pan

Tablespoon

Teaspoon

Food processor or stick blender

Wooden spoon

Jug for stock

Oven

Baking Tray

Ingredients

• Tomatoes x 1 tin 400g
• Onions x 1 medium
• Carrots x 2 medium
• Celery x 2 sticks including the leaves
• Tomatoes x 2 400 g tins
• Brown rice flour x 4 tbsp
• Smoked paprika x 1 tsp
• Mild or hot chilli powder x 1-2 tsp (depending how spicy you like it)
• Chicken or vegetable stock x 250ml
• Salt and Pepper to taste
• Haricot beans x 2 tins 400g
• Sweet Potatoes x 4 medium
• Salt

Method for slow cooker

• Start by chopping all the ingredients into small pieces and put them in the slow cooker.
• Next add the chicken or vegetable stock to the slow cooker.
• Turn the slow cooker on high for two hours and low for four hours.
• When the vegetables have become nice and soft, turn the cooker off and leave to cool for about 30 minutes.
• Place the cooled vegetables and stock in the food processor or use a stick blender and blend all the ingredients together until it becomes smooth.
• Then add the brown rice flour, smoked paprika and mild or hot chilli powder and blend again.
• Pour the smooth mixture back into the slow cooker, if using a food processor.
• Finally, add the haricot beans and turn the slow cooker back on to a high heat for two hours or a low heat for four hours.
• Preheat the oven to 180° when there is about 1.5 hours left for the beans to cook,  and put the baking tray in to heat up.
• Once the oven has preheated, remove the baking tray and put the sweet potato on it.
• Rub as much salt as you like over the sweet potato and place back into the oven for an hour or until the potato is cooked.
• Once the potato is soft, remove from the oven and add the amount of beans required for the dish.
• Then serve when ready and enjoy.

Method for the hob.

• Start by chopping all the ingredients into small pieces.
• Next put the saucepan on a medium heat, put a small amount of oil (I use coconut oil) in the pan.
• When hot enough, add the chopped vegetables to the saucepan.
• Fry these for a good 5 – 10 mins until the vegetables are very soft.
• Add the tomatoes and chicken or vegetable stock.
• Bring to the boil and then turn down the heat.
• Leave to simmer for a good forty minutes.
• Turn the heat off and leave to cool for about 30 minutes.
• Place the cooled vegetables and stock in the food processor or use a stick blender and blend all the ingredients together until it becomes smooth.
• Then add the brown rice flour, smoked paprika and mild or hot chilli powder and blend again.
• Pour the smooth mixture back into the sauce pan, if using a food processor.
• Finally add the haricot beans and ensure the pan is on a gentle, to cook the beans for approx 20 mins.
• Preheat the oven to 180° and put the baking tray in to heat up.
• Once the oven has preheated, remove the baking tray and put the sweet potato on it.
• Rub as much salt as you like over the sweet potato and place back into the oven for an hour or until the potato is cooked.
• Once the potato is soft, remove from the oven and add the amount of beans required for the dish.
• Then serve when you are ready to.

Spicy Baked Beans are packed full of goodness that you and your families need to power you through the day. They are a great source of vitamins and minerals and so much better for you than the ones from the tins. Again, if you don’t like them spicy then why not try my Homemade Baked Beans with a sweet potato jacket. Both these recipes are great because you can make a large batch of them and freeze them. A delicious alternative, enjoy!