Fundação Minhembeti invited Dr. Maria Isabel Andrade who is a sweet potato breeder from the International Potato Center; in order to demonstrate how to grow, maintain and create sweet potato dishes. Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C, manganese, copper, pantothenic acid and vitamin B6. Additionally, they are a good source of potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. Being able to introduce this to the public of Salamanga will bring a lot of awareness to their nutrition and health. The Fundação Minhebmeti is dedicated to bring knowledge that benefits the population.
Ingredients:
1 sweet potato
1 tbsp olive oil.
Method:
1. Heat oven to 200C/180C fan/gas 6 and slice the sweet potato thinly. Toss with the olive oil and roast for 15-20 mins until crisp. Leave to cool.
Ingredients:
4 Medium Sweet potatoes
For the Chickpeas
1.5 cups of cooked chickpeas
2 tbsp olive oil
½ tsp cumin
½ tsp garlic powder
½ tsp sea salt
¼ cup of chopped fresh herbs (parsley and basil)
For the Tahini
¼ cup tahini
2 tbsp nutritional yeast
Juice of 1 lemon
1 clove of garlic, minced
½ tsp sea salt
2-3 tbsp water as needed
Method:
1. Preheat the oven to 250C and line a baking sheet with aluminum foil.
2. Prick holes into the sweet potatoes with a fork. Place into the prepared baking sheet and bake for 40 mins to 1h, until the center of the potatoes are soft. Remove from oven and allow to cool.
3. FOR THE CHICKPEAS
a. Preheat the oven to 150C Line baking sheet with parchment paper.
b. Mix all the ingredients together in a large bowl until the chickpeas are evenly
coated with the flavoring.
c. Spread evenly into the prepared baking sheet, and roast 35-40 mins, until
crisp and golden, tossing a few times during baking to prevent uneven
browning.
4. For the tahini, mix all the ingredients together and enjoy.
Ingredients:
1 tsp olive oil
2 red onions, halved and sliced
thumb-sized ginger, finely chopped
2tbsp curry powder
1tsp all spice
400g chopped tomatoes
200g coconut milk
1tbsp thyme leaves
3 sweet potatoes, cut into large cubes
325g white cabbage, roughly chopped
2 red peppers, chopped.
For the rice and peas
125g brown basmati rice
1 red onion, chopped
2 garlic cloves, chopped
1 tbsp thyme leaves
400g black-eyed beans
Method:
1 Heat the oil in a very large nonstick frying pan, add the onions and ginger, and cook for 5 mins. Add the curry powder and allspice, then pour in the tomatoes plus a can of water, the coconut milk and thyme.
2. Add the sweet potatoes, cabbage and peppers, cover the pan and simmer for 20-25 mins or until all the vegetables are tender but with a little bite, topping up with a little water if looking dry.
3. Meanwhile, tip the rice into a pan with the onion, garlic, thyme and bouillon. Pour in 600ml water, cover and cook for 25 mins or until the liquid has been absorbed and the rice is tender – check towards the end to make sure it isn’t catching. Stir in the beans and heat through.
