Baked Sweet Potato with Burghul Chilli

Every now and then I think about vegetarianism. I think I’d be good at it. There are SO many good vegetarian dishes that highlight amazing ingredients rather than try to compensate for the lack of meat, and I appreciate that greatly. However, at the end of the day, I enjoy eating meat (although I don’t need to eat it every day) and don’t believe in completely cutting out entire food groups from my diet ( I have no issue at all if you do, I just don’t want to, for various reasons). In saying that, I don’t miss meat at all when I have a great veg meal, and I find myself having more of them lately. I seem to find myself creating delicious vegetarian lunches to take to work, because then my hubby and kids aren’t being forced into anything, I don’t need to worry about balancing nutrients for anyone except myself (which I already do anyway), and I’m cutting down on unnecessary meat, without making any massive changes. I guess I’m coming across a totally uncommitted, fake, wannabe vegetarian, and I’m absolutely okay with that. I’m not any those things, really, least of all a vegetarian; I just love vegetables and experimenting with both cooking and eating, and this seems to be my thing du jour. I think I’ve struck a good balance. I hope so. I can’t say there have been any negative effects since reducing the extraneous meat consumption, and I’m still getting adequate levels of quality protein. Win win!

This vegetarian chili, adapted from The Women’s Weekly’s Eat Well With Wholefoods, is the perfect example of a completely whole meal in and of itself, that is delicious, filling, and complex in flavours and textures. It makes the perfect at-work lunch or light dinner, and at only 304 calories a serve, nobody would blame you if you popped a drained can of tuna in there to bulk it up a bit and/or satisfy the carnivores in your pack. Honestly, though, it doesn’t really need it – it’s filling and hearty just as it is. Conversely, if instead of being a fake vegetarian, you wanted to go the other way and make it vegan, all you need to do is omit the yoghurt. Talk about a crowd pleaser!

Serves 2

Ingredients

Spray oil, or 3 tsp of olive oil

300g sweet potato, cut into large cubes

1 brown onion, diced

1 medium carrot, diced

1 clove garlic

1 tsp minced ginger

1 tsp ground cumin

1/2 tsp cayenne pepper

1 tsp paprika

1 can diced tomatoes

50g burghul

salt and pepper to taste

4 tbs natural yoghurt (I use Danone yopro – high protein, no sugar, thick and creamy)

Dried parsley to serve.

Method

  1. Preheat oven to 200C. Arrange sweet potato on baking tray and spray/drizzle with 2 tsp of the oil. Roast for 45 minutes.
  2. Meanwhile, heat remaining oil in a saucepan over medium-low heat. Reduce heat to low and cook onion and carrot for 10 minutes.
  3. Add all the spices, and stir until combined and aromatic, about 1 minute.
  4. Pour in tomatoes and cook for about 5 minutes. Add burghul and cook for five minutes, stirring occasionally. Season and remove from heat.
  5. Tumble sweet potatoes on to two plates. Spoon the chilli over the vegetables, and top with yoghurt and parsley to serve.

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