Jerk Curry with Sweet Potato and Black Beans
Jerk Curry with Sweet Potato and Black Beans - A piece of Jamaica from the pot
Healthy, because
Even smarter
Nutritional values
For veggie fans, beans are especially recommended because they contain a lot of blood-building iron and muscle-strengthening protein. The high beta-carotene content in sweet potatoes can slow down the negative effects of oxidative stress on our bodies.
The spicy curry can be used wonderfully for Meal Prep - so you can enjoy this delicious dish again the next day.
(Percentage of daily recommendation)
| Calorie | 579 cal. | (28 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 84 g | (56 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 25.2 g | (84 %) |
| Vitamin A | 4.7 mg | (588 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 15.7 mg | (131 %) | ||
| Vitamin K | 51.1 μg | (85 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 148 μg | (49 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 19.5 μg | (43 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 211 mg | (222 %) | ||
| Potassium | 2,018 mg | (50 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 147 mg | (49 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 148 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 24 g |
Ingredients
- Ingredients
- 1 small onion
- 1 garlic clove
- 2 tsps ginger roots
- 1 small red chili pepper
- 14 ozs Sweet potato
- 2 carrots
- 1 red Bell pepper
- 3 Tbsps Canola oil
- 1 tsp Jerk- Spice mix (Jamaican spice blend)
- 10 ozs Vegetable broth
- 9 ozs black Beans (can; drained weight)
- salt
- peppers
- ½ Lime (juice)
- 1 handful cilantro
Preparation steps
Peel the onion, garlic and ginger. Halve the onion and cut it into strips, finely dice garlic and ginger. Halve chili pepper lengthwise, remove seeds, wash and chop. Peel the sweet potato, wash, and cut into 1-inch cubes. Clean carrots, peel, cut in half lengthwise if necessary, and cut into pieces. Halve bell pepper, remove seeds, wash, and cut into strips.
Heat oil in a saucepan. Sauté onion strips, garlic, ginger and chili cubes in it for 4 minutes over medium heat, stirring. Sprinkle with jerk seasoning and cook for 2 minutes. Stir in vegetables and sauté for 2 minutes, stirring. Deglaze everything with broth and simmer for 25-30 minutes over low heat.
Rinse beans and drain. Roughly mash 1 half with a fork and add to pot with whole beans, season with salt, pepper and lime juice and simmer for another 5 minutes.
In the meantime, wash cilantro, shake dry, and pluck off leaves. Season curry and sprinkle with cilantro leaves.
