Serves: 4-6/ Prep time: 10 minutes/ Cook time: 1 hour 15 minutes/ Difficulty: Easy
Whether you know it as run down, rondón, fling-me-far or any of its other wonderful names, you’ll know that Caribbean run down is one of the most flavourful and satisfying meals you can cook. Mostly commonly made with fish, this vegan take on the recipe uses red lentils alongside many other Tropical Sun ingredients including creamed coconut, veg stock and all spice. Simple to make, it’s packed full of plant protein and nutrients, so it’s healthy as well as deliciously rich and tasty. A winning combo!
6 sweet potatoes
3/4 cup Tropical Sun Red Lentils
1 red onion
1 red pepper
1 spring onion
1/2 Scotch Bonnet (deseeded)
3 garlic cloves
1/2 teaspoon Tropical Sun Ground Allspice
1/2 teaspoon Tropical Sun Ground Coriander
1 & 3/4 - 2 cups Tropical Sun Vegetable stock
Few sprigs of thyme
1/4 cup Tropical Sun Coconut Milk
½ fresh lemon
Salt & pepper to taste
- Start by pre-heating oven to 200°C/ 392°F/ Gas Mark 6.
- Wash and dry sweet potatoes, and prick them all with a fork. Place on a baking tray and coat with a glug of olive oil & salt and pepper. Rub with your hands and place in the oven to cook for 45-55 minutes if your sweet potatoes are small, but 65 minutes - 70 minutes if they are big. Half way through the sweet potatoes being cooked, make the lentil rundown.
- Start by chopping the onions into half moons, and the red pepper into a similar size. Chop the spring onions, scotch bonnet & mince the garlic. Set aside.
- Bring a few tablespoons of olive oil to a medium heat. Fry the red onions till softened for 4-5 minutes. Add the peppers and fry for another few minutes till they soften, then add the garlic, spring onion, scotch bonnet & spices with another pinch of salt. Fry for a few more minutes till fragrant. Add the lentils and stir to coat.
- Add the vegetable stock, with the creamed coconut mixed in. Bring to a boil and then reduce to a simmer, allow to cook for 10 minutes covered. After ten minutes add the 1/4 cup of coconut milk, and a splash more stock or water if needed along with the fresh sprigs of thyme. Cook for another 10-15 minutes covered till the lentils are tender, stirring occasionally. Once cooked, the sweet potatoes should be ready! Season with salt and pepper and squeeze a touch of lemon in the rundown.
- To assemble, slice into the sweet potatoes and add a knob of butter, using a fork, slightly mash the sweet potato a little and season with a touch of salt and pepper. Repeat, and serve with fresh herbs and a spoon of coconut yogurt!