This is real comfort food, but also has the type of flavour that is satisfying at any time of the year. This is what I call clean food and it’s also super-filling and really easy.

 

PREP: 5 MIN COOK: 30 MIN

SERVES: 2

 

Ingredients

1 large red onion, finely chopped

2 garlic cloves, finely chopped

1tbsp olive oil

½ large sweet potato, skin on and chopped

400g tin chickpeas in water, drained

400g tin chopped tomatoes

300ml reduced-salt vegetable stock (you may not need it all)

2tbsp pitted black olives, roughly chopped

 

Method

1 Sauté the onion and garlic in the olive oil, until the onion has softened.

2 Add the sweet potato, chickpeas and tomatoes, bring to the boil, then reduce the heat and simmer for around 20 min, until the sweet potato is soft. You may notice that during this cooking time the liquid reduces significantly. This is where the vegetable stock comes in. Add it in small amounts to moisten when and if needed.

3 Taste, then season further with freshly ground black pepper. Add the olives and mix well.

 

Per serving

343kcal

12.8g protein

10.7g fat

1.7g saturates

51.1g carbs

17.4g sugar

13g fibre

1.6g salt

133mg calcium

3.7mg iron

 

LOW CAL

LOW FAT

LOW SAT FAT

LOW SUGAR

LOW SALT

HIGH FIBRE

VEG

DAIRY FREE

5 OF 5-A-DAY

 

This recipe is in Dale Pinnock’s book Diabetes: Eat your Way to Better Health (Quadrille, £14.99), out now.