Cutting down on salt
doesn't mean you have
to cut out flavour.

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Baked sweet potato with cannellini beans and vegetable stew

  • Sodium

    460mg

  • Energy

    1600KJ

  • Fat

    2.9g

  • Sat Fat

    0.5g

  • Sugar

    24.9g

Ingredients

  • 4 x 200g small sweet potatoes, unpeeled
  • Spray olive oil
  • 1 medium brown onion, finely chopped
  • 1 small red capsicum, halved, seeded, diced
  • 1 small yellow capsicum, halved, seeded, diced
  • 1 teaspoon ground coriander
  • 1 teaspoon chilli powder
  • 1 teaspoon smoked paprika
  • 4 medium ripe tomatoes, roughly chopped
  • 600g canned no added salt cannellini beans, drained, rinsed
  • 3 cups kale, trimmed and roughly chopped
  • 2 tablespoon lime juice
  • Fresh coriander leaves, to garnish

Method

Recipe from heartfoundation.org.au. © National Heart Foundation of Australia 2018, reproduced with permission.

 

  1. Preheat oven to 180°C. Line a baking tray with baking paper
  2. Scrub the sweet potatoes, then prick with a fork and place on prepared tray. Cover with foil and bake for 45 minutes.
  3. Uncover, and bake for a further 15 minutes, or until very soft.
  4. Meanwhile, spray a large non-stick frying pan with olive oil and set over medium-high heat. Add onion and red and yellow capsicums to the pan cook for 4-5 minutes, or until just softened.
  5. Add ground coriander, chilli powder, and paprika and cook, stirring, for 2 minutes. Add tomato, and cannellini beans and water and cook for 5-10 minutes or until mixture slightly thickens.
  6. Add the kale, and cook, stirring occasionally, for about 5 minutes or until kale is soft. Remove the pan from the heat and stir through lime juice.
  7. Slice roasted sweet potatoes lengthways, nearly all the way through. Fill with the cannellini bean mix and garnish with coriander.

 

Tips:

  • Instead of step 2, cook sweet potatoes for 8-10 minutes in the microwave.
  • For a milder flavour, add a dollop of reduced fat greek yoghurt to serve.

 

Serves: 4