Jerk sweet potato stew with black beans

If you are eating low GI, but really craving a potato hit, sweet potatoes are (ironically!), the way to go.This stew is packed with flavour and lower carb than it would be with regular potatoes, but the carbs here mean that it is something to eat in moderation.

Jerk seasoning:
1 tablespoon of black pepper corns
1 tablespoon of all spice berries
A knob of peeled and chopped ginger
1/2 teaspoon cinnamon
1/2 teaspoon nutmeg
The stalks from a bunch of coriander
4 or 5 spring onions, roughly chopped
Chilli - to taste
1 large onion, peeled and roughly chopped
1/2 tablespoon soft brown sugar
2 tablespoons soy sauce
1/2 teaspoon salt
Juice 3 limes

Blitz all the ingredients in a blender until a fragrant but dirty brown liquid.


Rest of stew
1 kg sweet potatoes, peeled and chopped into bite sized pieces
400 grams tomatoes, chopped up
2 red peppers, cooked in oven for one hour, then skin and seeds removed and flesh chopped into bitesized pieces
400 grams black beans - cooked or strained from a tin.
500 ml vegetable stock
1 large onion, chopped finely
1 tablespoon vegetable oil
Jerk seasoning (see above)
Leaves from a bunch of coriander

Fry the onion in the vegetable oil until soft
Add the jerk seasoning.
Fry for 5 minutes.
Add the tomatoes
Fry for 10 minutes
Add the potatoes and enough stock to all the potatoes to boil.
Boil for 15 minutes

Add the balck beans and peppers.
Cook for a further 5 minutes. Serve with coriander leaves.