Free Healthy Recipe - Spicy Vegetarian Shepherd’s Pie

Dairy free, Gluten free, Low fat, Low GI, Wheat Free

Copyright John Paul Urizar

Aduki beans are small sweet tasting beans that look like a smaller version of a kidney bean. In Chinese medicine the aduki bean is highly revered and used to tonify the kidney adrenal function and detoxify the body.

½ cup aduki beans
1 tbsp olive oil
1 large brown onion
2 cloves garlic, crushed
½ tsp cloves
1 large chilli, deseeded and finely chopped
1 cup fennel, finely chopped
3 400g cans tomatoes
1 cob sweetcorn
600 grams sweet potato
1 tbsp olive oil

Soak the aduki beans overnight. Rinse the water and add the aduki beans to a pan with 6 cups of water. Bring to the boil, reduce the heat and allow to simmer for approx 40 minutes or until tender.

Heat the olive oil in a large pan and add the onion and cook until it softens slightly. Add the garlic, spices, chilli and fennel and cook for a further 3 - 4 minutes. Add the tomatoes, bring to the boil before reducing the heat to simmer for 30 minutes. Remove the corn kernels from the cob and add the corn to the sauce.

Peel the sweet potato and cut into small cubes approx 2cm wide. Steam for around 15 minutes until tender then place in a food processor to puree with the olive oil and seasoning. Add the beans to the tomato mixture.

Fill the bottom of an oven proof dish with the bean mix, and top with the pureed sweet potato. Cover with foil and cook for a further 25 minutes.

If desired, or if serving six, serve with a side green salad.

Note: Aduki beans are available dried or cooked in cans. They can be found in health food stores.

Makes 4 servings

Scale recipe to serves

Prep Time: overnight
Cooking Time: 1.5 hrs
Ready in: 1.5 hrs

Suitable for:
See also:
Italian Green Salad
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Nutritional Information - Per Serve
Kj 1476 kj
Calories 353 kcal
Fat 10.7 g
Saturated Fat 1.4 g
Total Carbohydrate 45.8 g
Total Protein 12.3 g
Fibre 13.5 g

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