This clever vegetarian curry-style dish combines roasted South African apples and pears with sweet potato, spices, young spinach and canned mixed beans in chilli sauce. It’s served with cauliflower ‘rice’ for extra health benefits.
Preparation: 20 minutes
Cooking: 35 minutes
1 South African pear, cored and cut into chunks
2 South African Pink Lady apples, cored and cut into chunks
1tbsp lemon juice
800g sweet potatoes, scrubbed and cut into chunks
2tbsp olive oil
2 garlic cloves, thinly sliced
1tsp cumin seeds
1 medium cauliflower, broken into florets
2 x 400g cans mixed beans in chilli sauce
100ml vegetable stock
1tsp ground coriander
80g baby spinach
Salt and freshly ground black pepper
|Per 100g (recipe)||Per serving|
|RI (%) per 100g (recipe)||RI (%) per serving|
|Of which saturates||0.2g||1.5g||1%||8%|
|Of which Sugars||5.1g||33g||6%||37%|
- Preheat the oven to 200°C, Fan Oven 180°C, Gas Mark 6.
- Toss the South African pear and apple chunks in the lemon juice. Put them into a large roasting tin with the sweet potato. Add the olive oil, garlic and cumin seeds, stirring to mix. Season with black pepper and roast for 25-30 minutes, until tender.
- Meanwhile, put the cauliflower florets into a blender or food processor and blitz to give a fine, grain-like texture. Steam or simmer in a little water with a pinch of salt for 5-8 minutes. At the same time, heat the mixed beans in a large saucepan with the stock, stirring in the ground coriander.
- Tip the roasted fruits and sweet potato into the saucepan with the beans. Add the spinach and cook gently until the leaves have wilted. Serve with the cauliflower ‘rice’.
The good-for-you ingredients give you almost all your 5-a-day fruit and veg requirement! The recipe is perfect for diabetic diets with its slow-burn carbohydrates and it’s ideal for vegetarians and vegans too.