So what is compassionate cooking? Using ingredients that are whole foods and plant-based only. This excludes any animal products, oil, refined sugar, and processed food. My motto is ‘keep it simple’ as many of us don’t have a lot of time in our day to prepare and cook food so I try to use basic ingredients and combine them together to create a tasty and healthy meal. We eat for our health by only putting in wholesome ingredients that contain no additives or preservatives, we eat for compassion by not consuming any animals, and we eat for the planet by not consuming animal products.
If you’re looking for an inexpensive plant-based meal to make for your family, this is the recipe. Add some sweet potatoes to the recipe and you have yourself a great tasting filling meal. The variety of beans really adds some texture to this recipe. I choose to use my own recipe for the BBQ sauce as I like to control the ingredients that go in it, (especially the sugar) but if you’re pressed for time, use store bought BBQ sauce.
So let’s get started!
BBQ BAKED BEANS with SWEET POTATOES
- 2 red onions, peeled and sliced
- 2 cloves of garlic
- 1 jalapeno pepper (optional)
- 3 large carrots
- 1 teaspoon sweet smoked paprika
- 1 teaspoon cumin seeds
- 1 teaspoon dried chili flakes
- 6 medium sweet potatoes
- 1 700 ml jar of passata or tomato sauce
- 4 15 ounce tins of mixed beans or soaked beans
- 200 ml BBQ sauce
- a few sprigs of fresh rosemary
- ½ loaf of whole wheat bread
- Water or vegetable broth for cooking vegetables
1. Preheat the oven to 180°C/350°F
2. Peel the onions and garlic, then finely slice with the jalapeno pepper. Peel and chop the carrots. Put all these into a large roasting tray and place on a medium heat with some water or vegetable broth, the paprika, cumin and chili flakes. Cook for 20 minutes, or until softened, stirring regularly.
3. Meanwhile, scrub the sweet potatoes clean, and place on a baking tray and put aside.
4. When the carrots and onions are cooked, stir the passata and the BBQ sauce over the beans into a casserole dish. Season lightly with pepper and stir well.
5. Pick and roughly chop the rosemary leaves, and sprinkle over the top, then place in the oven for around 1 hour, or until bubbling, adding some water if needed. Put the tray of sweet potatoes into the oven for the same amount of time, or until soft and cooked through.
6. Remove everything from the oven, tear up or open the potatoes, and serve with the beans, and bread.
Eat Clean & Live Green!
Your Compassionate Coach,