About Time: You Had Veggie Lunch with EmilyBy Emily Tapp
We’ve all been there. A new year brings with it a bounty of promises to exercise more and eat healthier but unrealistic resolutions can lead to a disappointing crash-and-burn. You know the kind; midday slumps, rumbling tummies, dull lunchtime ruts of a pre-made sandwich and a packet of crisps. Eating should be about enjoying tastes and reaping health benefits from foods, not numbers, so ditching the calorie counting app and starting to eat mindfully can only be a positive start to 2015 for many.
As a vegetarian, I’m enthusiastic about nutrients and what I need to put in my body to stay nourished without the consumption of meat or fish. I very rarely consume dairy products or eggs – although I’m on a strictly vegan diet this month for Veganuary – so I’ve learnt a lot about alternative sources of protein and healthy fats on my journey.
Sweet potatoes are the epitome of comfort food, for me. They are packed with vitamins in comparison to regular potatoes, for example beta-carotene (vitamin A) and also high in fiber; fantastic for keeping your digestion in check and preventing reaching for that biscuit tin at 4pm.
This baked sweet potato with a herbed bean salad will carry you through the afternoon and fill you up with goodness. The recipe makes extra bean salad but that’s not a problem; it saves wonderfully in the fridge for a couple of days and the flavours mingle, getting more intense over time. You could mix the beans with greens and quinoa for a simple salad, or add them to a wholewheat wrap with some avocado and salsa for a Mexican themed dinner the next day.
You will need…
1 medium sweet potato 180g dried mixed beans, soaked overnight (I used Pinto, Lima, Haricot, Borlotti and Cannellini) 2 tbsp extra-virgin olive oil Handful fresh basil, roughly chopped 1/2 tsp dried oregano Juice of 1 lemon Salt and black pepper, to taste
Method
Pre-heat your oven to 200°C. Drain the soaking beans, rinse well and cover with fresh water. Add a teaspoon of sea salt. Bring to a boil, reduce to a simmer and cook until beans are soft – about 40 minutes. Alternatively, use a tin of already cooked good-quality mixed beans. Pierce your sweet potato a few times with a fork and bake until tender, about 35 minutes. When the beans are cooked, drain and toss with the olive oil, fresh basil, oregano, lemon juice and seasoning. Make a slit in the top of each sweet potato and fill with some of the bean salad mixture. Words and recipe photos by Emily Tapp