Free Healthy Recipe - Spicy Aduki Bean and and Sweet Potato tarts

Low fat, Low sugar, Wheat Free

In Chinese medicine aduki beans are beneficial to strengthen the kidneys. Aduki beans can be found in health food stores. Slightly paler in colour to kidney beans they also have a sweeter tatse and are easier to digest.

1 cup aduki beans, soaked overnight
1 tbsp olive oil
1 medium onion
1 clove garlic
½ tsp cloves
1 400g can organic tomatoes
½ cup sweet potato, peeled and diced

Yoghurt Mint Dressing
½ lemon juiced
pinch cumin
2 tbsp fresh mint, finely chopped

Preheat the oven to 180C.
Using 8 individual flans tins, prepare pastry as per the pastry instructions and bake for 15 - 20 minutes.

Yoghurt Mint Dressing:
Combine the ingredients in a small jar and spoon over salad greens.

Rinse the beans in cold water and set aside. Heat the oil in a non stick frying pan and sauté the onion and garlic until softened. Dry roast the spices separately taking care not to burn them. Grind the spices in a pestle and mortar then add to the onion and garlic and stir over a medium heat for 2 minutes. Add the tomato, sweet potato, vegetable stock and beans, bring to the boil then reduce the heat to simmer covered for 40 minutes until the beans are tender and have absorbed most of the liquid.
Fill the pastry cases with the lentil mix and serve with green salad, and yoghurt and mint dressing.

Tip : If you forget to soak the beans overnight , soak them in boiling water for about 3 hours and increase the cooking time but approx 15 - 20 minutes.

Makes 8 servings

Scale recipe to serves

Prep Time: overnight+10mins
Cooking Time: 60 mins
Ready in: 70 mins

Suitable for:
Dinner, Lunch
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Nutritional Information - Per Serve
Kj 1334 kj
Calories 319 kcal
Fat 11.6 g
Saturated Fat 1.4 g
Total Carbohydrate 40.5 g
Total Protein 13.3 g
Fibre 5.1 g

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