This is a mildly spiced and tasty dish – you can adapt the spice to suit your taste.
These recipes are designed for you to cook together as a family. The best bits for children to help with are shown in blue, and little hands can always help with measuring ingredients and washing up!
- 1 tablespoon oil
- 1 tablespoon cumin
- 1 onion
- 2 garlic cloves, finely chopped
- 1 teaspoon chilli flakes (optional)
- 2 teaspoons ginger powder
- 2 medium sweet potatoes
- 1 400g tin chickpeas
- 1 400g tin chopped tomatoes
- ½ 400g tin coconut milk (freeze the leftovers to add next time)
- 300g or 1 ½ mugs of rice (any type) to serve
- Peel the onion and garlic and finely slice.
- Peel the sweet potatoes and cut into small bite sized pieces.
- Heat the oil over a medium heat in a frying pan or wok, add the onions and fry for about 5 minutes or until soft.
- Add the cumin and cook for a further 3 minutes.
- Add the garlic, ginger, and chilli flakes. Cook on low heat for another 2 -3 minutes.
- Add the sweet potato and the chickpeas, stir well to ensure everything is coated in the spices and onions. Cook until the sweet potato starts to turn golden.
- Add the tomatoes and the coconut milk, stir to combine. Cover the pan with a lid if available and simmer until the sweet potatoes are soft when tested with a fork.
- Cook the rice according to the packet instructions, drain, and serve. Tip: if cooking rice for children reduce the quantity – leftover rice can bring a higher risk of food poisoning if not reheated within 1 day or reheated more than once.
Serves 4. Approximate cost per adult serving: 59p
- Sharp knife
- Chopping board
- Frying pan or wok
- Spatula or wooden spoon
- If you don’t have sweet potatoes, you can swap these for other root vegetables such as potatoes or carrots. Alternatively, you can add chunks of chicken at stage 3 if you prefer (make sure it is cooked through).
- For more colour and nutrients, you could add in a couple large handfuls of fresh spinach at step 7, or frozen spinach works well too.
- For babies under 1, mash up the potato, chickpeas and rice altogether.
Sweet potatoes count as 1 of your 5 a day and are high in beta-carotene which is what makes them orange. Once eaten this is changed into Vitamin A which is
important for the immune system and for being able to see in dim light!
Adapted from Mayor’s Fund for London Kitchen Social: Take & Make. Thanks to them for allowing us to share their recipe and video!