CAL P/SERVE
401
kJ P/SERVE
1680
FAT P/SERVE
11.4g
SODIUM P/SERVE
633g
It is a good idea to have dinners packed with vegetable at least 2 or 3 nights a week. We have used Sweet Potato as a topping in this recipe, but you can also mix sweet potato with some pumpkin if you like.
This recipe is low sodium, low sugar, low fat and a good source of protein.
Ingredients
- 1 onion, diced
- 2 carrots, sliced (200g)
- 3 cloves garlic, crushed
- 2 celery stalks, sliced
- 8 cup mushrooms sliced (160g)
- 1 can cannellini beans, drained, rinsed
- Handful chopped parsley
- 1 large zucchini, sliced (150g)
- 1 can crushed tomatoes (400g)
- 100g tomato paste
- 2 tbsp. Worcestershire sauce
- 1 tsp. brown sugar
- 1 cup peas/corn
- 2 tsp. smoked paprika
- 1 tsp. oregano
- 1 tbsp. olive oil
Topping
- 600g sweet potato
- 30g butter
- Salt and pepper
Method
- In a large pot boil your sweet potato until soft. Drain and mash with butter, season with salt and pepper and set aside.
- Preheat oven to 180C.
- In a large pot heat olive oil and sauté onion for 5 minutes on low heat. Add celery and carrots cooking a further 5 minutes. Add zucchini, mushrooms, and garlic, cooking a further couple of minutes.
- Add smoked paprika and Worcestershire sauce stirring for 30 seconds. Then tomato, tomato paste, oregano, parsley, cannellini beans, sugar, peas/corn and season with salt and pepper. Simmer for 15 minutes.
- Place in an oven proof dish then smooth the sweet potato on top. Run a fork on top of mash to indent for a crispy topping.
- Bake in oven for 30 minutes or until top has slightly crisped.
Nutrition Table
Servings: 4
Serving size:575g
Average Serve | Average 100g | |
---|---|---|
Energy | 1680 kJ | 292 kJ |
401 Cal | 70 Cal | |
Protein | 14.9 g | 2.6 g |
Fat, total | 11.4 g | 2.0 g |
- Saturated | 4.9 g | 0.9 g |
Carbohydrate | 48.9 g | 8.5 g |
- Sugars | 27.5 g | 4.8 g |
Sodium | 633 mg | 110 mg |