Mixed Bean and Sweet Potato Stew
The combination of sweet potatoes, sweetcorn and beans in this casserole makes it satisfying and very filling. It provides only 254 kcal and 2g of fat per portion, so it is ideal if are trying to lose weight. The mixed beans are high in protein, which helps to promote a feeling of fullness, as protein is able to influence the appetite centres in the brain, telling you to stop eating. The sweetcorn and sweet potatoes each have a relatively low glycaemic index, making it perfect for those wanting to lose weight, since the carbohydrate is released slowly into the bloodstream causing only a small rise in blood sugar and helping to keep the biochemistry of the body balanced and preventing hunger pangs later.
Ingredients
Per portion: 254 kcal, 15g protein, 2g fat, 45g carbohydrate
Spray of oil
400g canned mixed beans
2 onions, peeled and chopped
2 cloves of garlic, finely chopped
2 red chillies, deseeded and finely sliced
600g sweet potatoes, peeled and diced
4 tbsp canned sweetcorn
2 x 400g cans of tomatoes
Handful of fresh coriander
Salt and freshly ground pepper
Method
Spray a little oil into a large casserole and heat on the stove.
Add the onions, garlic and chillies and cook for 5 minutes. Add all the remaining ingredients, season well and bring to the boil. Simmer for 20 minutes.
Garnish with fresh coriander.
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