Top Rated South AfricanView Recipe
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Stewed beans and sweet potatoes
This is a South African favourite although it generally includes potato as well as sweet potato.
What you need
- 350 g sweet potatoes, peeled and diced
- 300 ml rich beef stock
- 1 fresh bay leaf
- 100 g green beans, trimmed and cut into 2 1/2 cm lengths
- 200 g frozen broad beans or canned broad beans, drained
- 50 g butter
- 1 pinch freshly grated nutmeg
- seasoning
Method
Place the sweet potato in a heavy based saucepan. Add the stock and bay leaf. Bring to the boil and simmer gently for 5-8 min.
Add the green and broad beans and simmer for 5 min or until just tender.
Drain thoroughly. Toss in the butter, nutmeg and seasoning. Remove bay leaf and serve.
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Preparation 10 minutes Cook 10 minutes Total 20 minutes -
Energy 1960 kcal/serving Fat 25.7 g/serving Carbohydrates 31.96 g/serving Glycaemic Index 62 Glycaemic Load 4.99 
Serving suggestion
Cook's tip
Once the sweet potato has been peeled and diced, leave to stand in a bowl of cold water with the freshly squeezed juice of 1 lemon to prevent discolouration. Drain thoroughly and use as in recipe.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 8243 | 3279 | 10475 | 8350 |
| Energy (kcal) | 1960 | 779 | 2500 | 2000 |
| Protein (g) | 72.3 | 28.8 | ||
| Carbohydrate (g) | 330 | 131 | 345 | 275 |
| Fat (g) | 64.7 | 25.7 | 95 | 70 |
| Fat (saturated) (g) | 28.0 | 11.1 | ||
| Fibre (g) | 20.9 | 8.32 | ||
| Sodium (mg) | 8909 | 3544 | ||
| Salt (equivalent) (g) | 22.3 | 8.86 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 234 | 93.1 | 800 |
| Vitamin B-12 (µg) | 0.86 | 0.34 | 1 |
| Vitamin B-6 (mg) | 1.97 | 0.78 | 2 |
| Vitamin C (mg) | 30.4 | 12.1 | 60 |
| Vitamin D (µg) | 10.7 | 4.27 | 266 |
| Vitamin E (mg) | 8.42 | 3.35 | 10 |
| Zinc (mg) | 12.1 | 4.82 | 15 |
| Calcium (mg) | 621 | 247 | 800 |
| Folate (mcg) | 1068 | 424 | 200 |
| Iron (mg) | 21.9 | 8.72 | 14 |
| Magnesium (mg) | 406 | 161 | 300 |
| Niacin (mg) | 90.2 | 35.9 | 18 |
| Pantothenic acid (mg) | 1.06 | 0.42 | 6 |
| Riboflavin (mg) | 13.6 | 5.40 | 1.6 |
| Phosphorous (mg) | 925 | 368 | 800 |
| Thiamin (mg) | 9.82 | 3.91 | 1.4 |
This recipe is:
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, bay leaf or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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