Here is a simple and healthy vegetarian recipe that is inexpensive and great for the family and for anyone who wants to try something new.

55-464-sweet-potato-and-spinach-bake.full (2)

Time: 60mins

Serving: 1 adult portion

Nutritional info

  • Energy: 400kcal
  • High in vitamin C and iron.
  • 2 of your 5 a day
  • Sweet potato is a good source of vitamin A, which promotes growth, the immune system and vision.

Ingredients

For the white sauce

20g olive oil spread

20g plain flour

500ml semi-skimmed milk

2-3 cloves crushed garlic

For the bake

215g (1 large) sweet potato

40g defrosted spinach

40g defrosted broccoli

100g drained black beans

25g hard cheese (cheddar or parmesan)

Thyme & pepper for seasoning

Method

For the white sauce

  1. Melt the olive oil spread in a saucepan.
  2. Stir in the flour and cook for 1-2 minutes.
  3. Take the pan off the heat and gradually stir in the milk to get a smooth sauce. Return to the heat and, stirring all the time, bring to the boil.
  4. Add the crushed garlic, stir and let it simmer gently for 8-10 minutes.

 For the bake

  1. Grease an ovenproof dish with olive oil spread and lay half the sweet potato slices across the bottom.
  2. Mix the spinach, broccoli and black beans together in a bowl and add pepper & thyme.
  3. Place this vegetable and bean mixture on top of the laid out potatoes and then add the remaining potato. Pour over the white sauce mixture.
  4. Sprinkle the cheese on top.
  5. Bake for 45-50 mins until golden and tender.

 

Cost: Approx. £11 for all ingredients, £3.50 per adult portion

Note: The amount of ingredients provided represent what is required to make one individual adult portion. A child’s portion would require half the amount of the ingredients listed e.g. 40g mixed veg instead of 80g.

 

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