Cavolo Nero and Black Beans with Purple Sweet Potato Mash

 

 

This tasty satisfying meal is perfect for a quick mid-week dinner. It takes 10 minutes to prepare and 20 minutes to cook, from the fridge to the dinner table in 30 minutes.

 

Ingredients: Serves 2 people and it is 4 of your 5 a day per person

200g organic purple sweet potato cut into chunks

200g organic cavolo nero roughly cut

380g can organic black beans drained and rinsed

½ yellow pepper diced

½ red pepper diced

½ medium onion diced

1 clove garlic crushed

Pinch cracked black pepper

Pinch grated nutmeg

Pinch rock salt

1 tsp coconut oil

2 tbsp water

 

Method

1 Place the purple sweet potato in a saucepan of hot water with the pinch of rock salt, put boil on a high heat.

2 Put the cavolo nero in a wok or large saucepan then add the onion, red pepper, yellow pepper, garlic, cracked black pepper, coconut oil and the water. Then put the lid on, place on a low heat and leave to cook for 10 minutes.

3 After 10 minutes stir, place the lid back on and leave to cook for another 5 minutes.

4 Then add the black beans and the nutmeg then stir. Place the lid back on and cook for another 3 minutes.

5 Remove the saucepan with the purple sweet potato. Drain, keeping back 2 tbsp of water in the pan, then mash until fluffy.

6 Stir the cavolo nero and black beans and remove the pan from the heat.

7 Plate up, serve and enjoy!

 

Foodie Facts

Purple Sweet potatoes is packed with anthocyanins which have anti-inflammatory properties, as well as anti-oxidants and anti-bacterial properties 3 times higher than blueberries – gram for gram. It contains no cholesterol and it is richer than orange sweet potato in dietary fibre, beta-carotene and vitamin-A, which helps you protect form lung and oral cancers. It has many essential vitamins and minerals like vitamin B-5, vitamin B-6, vitamin-C, phosphorus, iron and calcium

Cavolo Nero also known as Black Tuscan kale has all the health benefit as kale with the added benefits it contains properties that help prevent cancer and suppress growth of tumors. It destroys free radicals that damage your body and contains more vitamin-A, vitamin-B, vitamin-C and vitamin-K omega-3 fatty acids than common kale. It is among the most anti-oxidant rich foods on earth.

Black Beans helps prevent Alzheimers, keep a healthy heart and regulates blood sugar levels. They are high in vitamin-A, vitamin-B9 soluble fibre, protein, calcium, iron, manganese. They are a great source of folic acid and molybdenum-a rare mineral that breaks down sulphites found in wine and helps cell energy production.

Nutmeg has anti-fungal, anti-depressant and digestion functions. It is a good source copper, potassium, calcium, manganese, iron, zinc and magnesium.

Yellow Pepper helps slow down aging, boosts cardiovascular health, enhances your immune system and lowers cholesterol. It contains fibre, beta-carotene, vitamin-C, vitamin-A and Lycopene which gives it the colour and helps prevent prostate cancer and heart disease.

Red Pepper is rich in anti-oxidants, vitamin-A, vitamin-B, vitamin-C, vitamin-E, potassium and zinc.

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