SWEET POTATO AND BUTTERBEAN TIKKA MASALA WITH TOASTED ALMONDS

SWEET POTATO AND BUTTERBEAN TIKKA MASALA WITH TOASTED ALMONDS

374kcal per serving
1
5servings
Preferences Vegetarian Under 400 calories Healthier Choice 5 a Day Lunch Dinner
Seasonal Winter
Main Ingredients Vegetables Grains & Pulses
Allergens Contains milk Contains nuts Contains celery Contains sulphites

ingredients

  • 1 large onion white onion
  • 2 medium sweet potatoes
  • 750g drained butter beans
  • 100g baby spinach
  • 10g fresh coriander
  • 1 tsp garlic puree
  • 1 tsp ginger puree
  • 50g tomato paste
  • 1 can of chopped tomatoes
  • 10g vegetable stock powder
  • 2 tbsp low fat natural yoghurt
  • 225ml water
  • 1 tsp garam masala
  • 1 tsp paprika
  • 1 tsp ground cumin
  • 25g flaked almonds
  • 25ml rapeseed oil
  • ½ a lemon

nutrition facts

Per average serving:
energy 1572 kJ / 374 kcal
19 %
fat 10 g
14 %
saturates 0.9 g
5 %
Sugars 17 g
19 %
salt 1.2 g
20 %

of an adult’s Reference intake (8400kj / 2000kcal). Typical values per 100g: Energy 268kJ/64kcal

method

  1. Pre- heat the oven to 180°c.
  2. Wash and peel the sweet potatoes. Using a knife slice them in half and then dice into 2cm cubes. Coat the sweet potato in a little oil and place onto a lined baking tray. Roast in the oven for 20 minutes until it has started to caramelise and then remove from the oven and leave to one side.
  3. Peel and dice the onion. Sweat the onion in the rapeseed oil in a medium sized saucepan. Once sweated add the garlic and ginger purees and cook out for 2 minutes. Add the dry spices and cook out for 1 minute. Stir in the tomato puree and cook out.
  4. Mix the stock powder with the water and add to the pan with the chopped tomatoes. Bring to the boil and then reduce to a simmer. Add the sweet potato and once cooked through add the lemon juice and butter beans.
  5. Chop the coriander and fold through the masala with the yoghurt and spinach. Toast the flaked almonds in a pan or in the oven until they slightly brown.
  6. Serve in a bowl and garnish with the toasted almonds.

Chefs tip: Serve with wholegrain brown rice

Allergens:

Contains: Milk, Nuts, Celery 

 

Important information

Important information:

*Allergen information is compiled using data obtained from the manufacturer of products we have used. If you decide to use a different product there may be a different allergen declaration, so please check the labels of all the ingredients you purchase to make this recipe. This information is for guidance only.

Nutritional information has been compiled by Registered Nutritionists using an industry standard software system. Please bear in mind that the nutrition will change depending on the products that you use to make this recipe. This information is for guidance only.