Sweet Potato & Bean Porridge
This month's recipe features a beloved West African sweet potato porridge, a delicious, flavourful, and simple dish to prepare. We've thoughtfully adapted the original recipe to make it kidney-friendly by incorporating plant-based ingredients like black-eyed beans, spinach, or bitter leaf. Enjoying kidney-friendly meals can support your kidney health and help manage blood pressure. The specific modifications we've made are listed below. Happy cooking!
Serves: 3 - 4
Preparation time: 15 -20 minutes
Cooking time: 40 – 50 minutes
Ingredients
300g black eyed beans, washed
300g white-fleshed sweet potatoes, peeled and cut into cubes
1 medium tomato, chopped
1 red bell pepper, chopped
1 small onion, chopped
1 scotch bonnet
1 tsp thyme
1 tsp paprika
2 cloves garlic, crushed
½ tsp ground ginger
½ tbsp palm oil
1 tbsp extra virgin olive oil
300ml low-salt vegetable broth
Large handful of chopped spinach or bitter leaf
Method
In a large pan, add the beans and enough water to cover them, then cook for 15-20 minutes.
In a small pan, boil the sweet potato in plain water for 5-7 minutes, then drain and set aside to reduce the potassium.
Blend the tomato, red bell pepper, onion, and scotch bonnet, then add to the beans with the thyme, paprika, garlic, and ginger.
Add the palm oil and olive oil, cook for 5-8 minutes.
Mix in the pre-cooked sweet potatoes. Stir gently.
Pour in the low-salt vegetable broth. Cover and simmer for 10–15 minutes, or until the sweet potatoes are tender and some begin to break down naturally to thicken the porridge.
Stir in the spinach or bitter leaf and cook for 1–2 minutes until wilted.
Serve and enjoy!
Image courtesy of:
https://nkechiajaeroh.com/recipes/how-to-make-simple-and-healthy-sweet-potato-porridge/
