Mango salad with avocado and black beans
Get four of your five-a-day with this healthy salad of mango, avocado and beans. It's a nutritional powerhouse that's also vegan and gluten free
West Indian sweet potato curry
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
Skip to ingredients
- 1 tsp rapeseed oil
- 2 red onionshalved and sliced
- thumb-sized piece gingerfinely chopped
- 2 tbsp Madras curry powder
- 1 tsp allspice
- 400g can chopped tomatoes
- 200g sachet coconut milk
- 1 tbsp fresh thyme leaves
- 1 tbsp gluten-free vegetable bouillon
- 3 sweet potatoespeeled and cut into large cubes
- 325g white cabbageroughly chopped
- 2 red pepperschopped
For the rice and peas
- 125g brown basmati
- 1 red onionchopped
- 2 garlic cloveschopped
- 1 tbsp fresh thyme leaves
- 1 tsp vegetable bouillon
- 400g can black-eyed beans
Nutrition: per serving
- kcal543
- fat12glow
- saturates8g
- carbs84g
- sugars29g
- fibre18g
- protein15g
- salt0.4g
Method
step 1
Heat the oil in a very large nonstick frying pan, add the onions and ginger, and cook for 5 mins. Add the curry powder and allspice, then pour in the tomatoes plus a can of water, the coconut milk, thyme and bouillon.
step 2
Add the sweet potatoes, cabbage and peppers, cover the pan and simmer for 20-25 mins or until all the vegetables are tender but with a little bite, topping up with a little water if looking dry.
step 3
Meanwhile, tip the rice into a pan with the onion, garlic, thyme and bouillon. Pour in 600ml water, cover and cook for 25 mins or until the liquid has been absorbed and the rice is tender – check towards the end to make sure it isn’t catching. Stir in the beans and heat through. If you're following our Healthy Diet Plan, serve half the rice with half the curry (saving the leftovers for a second meal later in the week). Otherwise you can serve four portions, scattered with a few extra thyme leaves, if you like.
