Umami Recipes
Umami Recipes

Butter Bean & Sweet Potato Tikka Masala

4 servings

servings

10 minutes

active time

40 minutes

total time

Ingredients

low-calorie cooking spray

1 large onion, peeled and roughly chopped

1 red chilli, deseeded and chopped

3 garlic cloves, peeled and minced or grated

1cm (½in) piece of root ginger, peeled and grated

2 tbsp tomato puree

juice of ½ lemon

3 medium sweet potatoes, peeled and diced( about 425g)

250ml vegetable stock (1 vegetable stock cube dissolved in 250ml boiling water)

1 × 400g tin chopped tomatoes sea salt and freshly ground black pepper

1 x 400g tin butter beans

75g spinach

10g fresh coriander, chopped

2 tbsp fat-free, natural yoghurt

FOR THE SPICE MIX

1 tsp paprika

1 tsp garam masala

1 tsp ground cumin

1 tsp ground coriander

¼ tsp ground cinnamon

Directions

Mix the spices together and set aside.

Spray a large frying pan or wok with low-calorie cooking spray.

Add the chopped onion and chilli and cook over a medium heat for 4-5 minutes until the onions are soft and starting to colour.

Add the garlic, ginger and spice mix, and continue cooking for another minute, allowing the spices to release their flavour, then add the tomato puree and lemon juice.

Using a food processor or stick blender, blitz the onion mix to a smooth paste, return to the pan (if using a food processor), add the sweet potato and stir until well coated. Add the stock and chopped tomatoes and season with salt and pepper. Stir and bring to the boil, then reduce the heat to low and simmer for 20 minutes, until the sweet potato is just cooked.

Drain the butter beans and add to the pan along with the spinach, then stir for 2-3 minutes, until the beans have heated through and the spinach has wilted.

Add the chopped coriander and stir through the yoghurt. Serve with your choice of accompaniments.

Nutrition

Serving Size

-

Calories

232

Total Fat

-

Saturated Fat

-

Unsaturated Fat

-

Trans Fat

-

Cholesterol

-

Sodium

-

Total Carbohydrate

43g

Dietary Fiber

-

Total Sugars

-

Protein

-

4 servings

servings

10 minutes

active time

40 minutes

total time
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