Nageze

A healthy vegetarian winter warmer packed full of beautiful season vegetables. This modern Sweet Potato Sheperd's Pie is a table pleaser for those cold winters nights. 

Kidney Beans – are an excellent anti-inflammatory source of plant protein, B-group vitamins, iron, calcium, phosphorous, zinc and magnesium. They are high in dietary fibre, which helps support healthy bowels and contains polyphenols that work as antioxidants. Research suggests kidney beans may help prevent certain types of heart disease, diabetes, as well as reduce inflammation 

Mushrooms – are loaded with essential vitamins and minerals, such as Vitamin D, riboflavin and selenium. They are considered as one of the highest antioxidant foods on the market and provides many anti-inflammatory benefits. Getting more of this superfood into your diet shouldn’t be too much of a challenge. Mushrooms are so versatile, you can basically incorporate them into omelettes, salads, stir-fries, soups or casseroles.  

Rosemary – is a powerful antioxidant and contains high levels of calcium, iron and B-group vitamins. This wonderful herb contains anti-inflammatory compounds that may help reduce the severity of joint pain 

 

Sweet potato shedperds pie

serves: 8 I prep: 10 minutes I cooking: 50 minutes  

Ingredients: 

  • 1 tablespoon Extra-Virgin Olive Oil 
  • 2 garlic cloves, minced  
  • 1 medium onion, finely diced  
  • 2 cans ( 2 x 400g) red kidney beans, rinsed and drained  
  • 1 can (400g) butter beans, rinsed and drained  
  • 2 large portobello mushrooms, steams removed and diced finely
  • 1 cup vegetable stock  
  • 2 cans (2 x 400g) crushed tomatoes  
  • 1 teaspoon smoked paprika  
  • ½ teaspoon fresh rosemary, chopped  
  • 2 large sweet potatoes, peeled and chopped into chunks  
  • 2 tablespoons milk  
  • 1 tablespoon olive oil based margarine  
  • salt and black pepper  

Method:  

  1. Heat oil in a large saucepan over medium-high heat. Sauté onion and garlic for 3 minutes or until soft. Add the chopped mushrooms and smoked paprika, cook for further 5 minutes.  
  2. Add kidney and butter beansCook for 5 minutes. Stir in crushed tomatoes, vegetable stock and fresh rosemary. Season with salt and pepper. Bring to the boil. Reduce the heat to medium-low. Cover and simmer, stirring occasionally, for 20 - 25 minutes or until thickened.  
  3. Meanwhile, preheat oven to 180°C (fan-forced)Place sweet potatoes in saucepan of boiling water for 8 - 10 minutes or until just tender. Once cooked, drain and transfer to a large mixing bowlMash sweet potato, milk and margarine together until smooth. Spoon bean mixture into an ovenproof dish. Spread the sweet potato over the topBake for 20 – 30 minutes or until golden brown. Serve with a side of salad or steamed vegetables.  

 

Nutritional Information  

Per Serve  

Energy  

1836 kJ (437 cal 

Total Fat  

5 

Saturated Fat  

1g 

Carbohydrate  

59g 

Sugar  

10g 

Fibre  

22g 

Sodium  

494mg 

Protein  

28 

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