Sweet potatoes (or yams) are widely used in the Caribbean and make delicious soups and stews. Inhabitants of the islands also use peanut butter to sweeten savoury dishes, and chilli to give it a bit of fire! We have used chilli powder for those with a gentler palate, but by all means use a fresh chilli (half) depending how much you love heat!
Serves: 2 x 500ml (up to you whether you use pots or insulated bottles)
Preparation Time: 10 minutes
Cook Time: 30-40 minutes
Ingredients:
- 1tsp groundnut oil
- 1 small brown onion, finely diced
- 1 stick celery, finely diced
- 1 sweet potato (about 300g), cut into dice
- 1 piece ginger, approximately 2½cm, grated
- 1 garlic clove, chopped
- 1tbsp medium hot chilli powder
- 2 fresh tomatoes, skinned and diced
- ½litre vegetable stock
- 1tbsp peanut butter (smooth)
- 2tsp fresh coriander, finely chopped
Method:
- Over a medium heat, put the oil, onion, celery, sweet potato and a splash of water into a large pan and cook gently until slightly soft.
- Add ginger, garlic and chilli powder, and continue to cook for 3-4 minutes, making sure you stir it a few times to prevent sticking or burning.
- Add tomatoes, stock and peanut butter, stir and bring up to the boil. Cook for around 10 minutes then test to see the texture of the vegetables, to see if they are soft. If not, continue to cook until they are soft enough to blend.
- Season to taste with salt and/or pepper and blend (you can use a stick blender or other blender). When blended and beautifully smooth, add the chopped coriander and stir.
- Decant into your insulated bottle, or into your food pots, ready to eat!
Nutritional Values:
Calories 225, Fat 6.7g, Saturates 1.5g, Carbohydrates 32.5g, Sugar 19.9g, Fibre 7.2g, Protein 5.1g, Salt 0.8g
