Colin: Hi I’m Colin Fassnidge and this is...
Maeve: Maeve
Colin: and
Lily: Lily.
Colin: And today we’ve been challenged by The Heart Foundation to cook a heart-healthy dish, in line with Coles, so today we’re going to cook a sweet potato. What type of sweet potato?
Maeve and Lily: Loaded.
Colin: We’re going to use less salt, more spice, legumes, lots of herbs, lots of healthy vegetables.
Step one - sweet potato we’re going to bake it in the oven. For our loaded sweet potato we need onion, garlic, capsicum. So what are we going to do with this in a pan?
Maeve: We’re going to sweat them down with olive oil.
Colin: Ok I’ll bring the pan over. So you add your oil, ok now we add our...
Maeve: Our capsicum, onion and garlic.
Colin: Get that on the stove. Ok so now we add...
Maeve: Paprika, coriander seeds and chilli flakes.
Colin: Chilli flakes or chilli powder. Go bang it in there. We need some tomatoes, Lily chop me up some tomatoes, beautiful tomatoes. Our sweet potato’s just come out of the oven look at this guys, come on. Nice and soft. Beautiful. Alright Meave. I’m also going to need some...
Maeve: Ummmmm coriander!
Colin: Just chop me a little bit of the tips. Watch your fingers. I don’t like loaded finger beans. OK so our capsicums, onions, paprika and all our herbs are sweating nicely add your tomato. We’ll add our low salt cannellini beans. You can higher the heat now we want it to get nice and gooey. Add some errr, half the coriander Maeve. Half! Oh put it all in go crazy. Awww Maeve who’s going to clean the stove?
Maeve: You!
Colin: After 10 minutes everything's nice and reduced. We’re going to add a little bit of spinach in there. Little bit more coriander to freshen it up. A little squeeze of lime juice just lifts the flavour. Then we’re just going to stir that through the heat. This needs to go into our sweet potato.
Sweet potato’s nice and soft. You make a little incision, right, just down the middle. Keep the skin because the skins beautiful. And then what we do is we push it and that makes like a little sort of cup for our beans.
That’s good. That’s good.
Maeve: It’s overloaded.
Colin: Overloaded. We’ve got overloaded sweet potato today.
Colin: Ok guys so this is our...
Lily: Loaded.
Maeve: No overloaded!
Colin: Overloaded sweet potato. Lots of spice. Lots of herbs. No salt. This was cooking with Colin...
Maeve: Maeve
Lily: and Lily.