You may of course substitute sweet potato for swede, bell peppers, additional zucchini (courgette) ...
200g sweet potato, peeled and cut into 1cm pieces
½ cup frozen peas
1 medium onion, chopped
1 medium zucchini, (courgette) halved lengthways, sliced thinly
1 medium tomato, chopped
2 tbsp parsley
½ cup rice/almond/oat milk
4 eggs, lightly whisked
1. Preheat oven to 180°C. Grease and line base of a 20cm round or square cake pan.
2. Heat oil in large frying pan and cook sweet potato, stirring for 3-4 minutes or until slightly softened.
3. Add onion, zucchini, beans and peas and cook for 3 minutes until just tender.
4. Combine vegetable mixture, tomato, parsley and eggs in large bowl and mix well. Season with salt and pepper. Pour mixture into prepared pan and bake for 45 minutes or until cooked through. Stand 5 minutes before turning out.
Sweet potatoes have a slightly lower carbohydrate content than regular potatoes. One medium potato contains 26 grams of carbohydrates, while one medium sweet potato contains 23 grams of carbohydrates.
Sweet potatoes contain almost twice as much fiber as other types of potatoes. Contributing close to 7 grams of fiber per serving. The high fiber content gives them a ‘slow burning quality’. Which means their caloric energy is used more slowly and efficiently than a low-fiber carbohydrate.
Vitamins and Potassium
Sweet potatoes are an excellent source of vitamin A and a good source of potassium and vitamin C, B6, riboflavin, copper, pantothetic acid and folic acid. A medium sweet potato has 28% more potassium than a banana.
The high amount of water that is found in sweet potatoes helps you lose weight. Like fiber, water takes up a lot of room in your stomach. Therefore, eating foods that contain high amounts of water makes you feel full and will prevent overeating and snacking between meals.
Choosing the right one
Check for sweet potatoes with no cracks or bruises. Keep them in a cool, dark, well-ventilated place, and handle them with care. They should keep for about two weeks. Once cooked, sweet potatoes can be stored for up to 1 week in the refrigerator.
They can be used in a wide variety of dishes, both savory and sweet, and pair well with cinnamon, honey, lime, ginger, coconut and nutmeg. Enjoy them in desserts, breads and muffins, puddings and custards and casseroles. They also take to Indian curries and vegetable side dishes quite well."
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