Sweet potato, bean & kale shakshuka

September 23, 2019 By:Henk Damiaans

Ingredients

500g sweet potato, peeled
1 teaspoon extra virgin olive oil
1 small red onion, finely chopped
2 celery sticks, finely chopped
2 garlic cloves, crushed
1 tablespoon chopped fresh oregano, plus extra sprigs, to serve
400g can cannellini beans, rinsed, drained
400g can cherry tomatoes
100g trimmed kale, torn into bite-sized pieces
4 eggs
Baby rocket, to serve
Radicchio leaves, to serve

How to make it

Preheat the oven to 200C/180C fan forced. Lightly spray a 16 x 26cm baking dish with olive oil. Cut the sweet potato into 5mm-thick slices. Place enough sweet potato slices, slightly overlapping, in the prepared dish to cover the base. Cut the remaining sweet potato slices in half to create semi-circles and use to line the sides of the dish. Season and spray lightly with olive oil. Bake for 25 minutes or until golden and tender.
Meanwhile, heat the oil in a large saucepan over medium heat. Cook the onion and celery, stirring, for 6-7 minutes or until soft. Add the garlic and oregano. Cook, stirring, for 1 minute or until aromatic.
Add cannellini beans and tomato. Bring to the boil. Reduce heat to low and simmer, stirring occasionally, for 5 minutes or until thick. Add the kale and cook, stirring, for 2 minutes or until just wilted. Season.
Spoon the bean mixture over the sweet potato base and use a spoon to make 4 shallow indents. Carefully crack 1 egg into each indent. Return to oven and bake for 15 minutes or until eggwhites are just set but yolks are still runny. Serve with rocket, radicchio leaves and extra oregano

What is the Damage ?

1170 kj ENERGY
9g FAT TOTAL
2g SATURATED FAT
11g FIBRE
29g PROTEIN
29g CARBS (TOTAL)

All nutrition values are per serve

Why This Sweet Potato and Bean Bake is a Health Game-Changer

Are you on the lookout for a dish that’s not only delicious but also packed with nutrition? Look no further! Our Sweet Potato and Bean Bake is a powerhouse of health benefits, combining a variety of wholesome ingredients to create a meal that’s as satisfying as it is nutritious.

Sweet Potatoes: These vibrant tubers are a fantastic source of vitamins A and C, fiber, and antioxidants. They help boost your immune system, support healthy vision, and keep your digestive system in check.

Olive Oil: A staple of the Mediterranean diet, extra virgin olive oil is rich in monounsaturated fats and antioxidants, promoting heart health and reducing inflammation.

Red Onions and Celery: These humble veggies are loaded with vitamins, minerals, and fiber, contributing to overall health and aiding in digestion.

Garlic: Known for its immune-boosting properties, garlic also adds a punch of flavor and helps keep your heart healthy.

Oregano: This aromatic herb not only enhances the taste but also offers antibacterial and antioxidant properties.

Cannellini Beans: A great source of plant-based protein and fiber, cannellini beans help in maintaining healthy blood sugar levels and support muscle health.

Cherry Tomatoes: Bursting with lycopene, these little gems are fantastic for heart health and have been linked to cancer prevention.

Kale: A superfood in every sense, kale is packed with vitamins K, A, and C, and is known for its powerful antioxidant and anti-inflammatory properties.

Eggs: Providing high-quality protein and essential nutrients, eggs help in muscle repair and maintenance, making this dish perfect for a post-workout meal.

Baby Rocket and Radicchio: These leafy greens not only add a fresh, peppery bite but are also rich in vitamins and minerals, supporting overall health and wellness.

This Sweet Potato and Bean Bake is a nutritional dynamo, offering a perfect balance of proteins, healthy fats, and complex carbohydrates. It’s an ideal dish for those looking to nourish their body with wholesome ingredients without compromising on flavor. Enjoy this hearty bake as a fulfilling dinner or a weekend brunch, and relish in the knowledge that you’re treating your body to a wealth of nutrients with every bite!