Assorted Vegetable Purees

Name: Assorted Vegetable Purees
Total time: 1 h 15 min
Yield: 8
Ingredients: 1 small Butternut squash (peeled, seeded and diced); 1 cup canned cannellini beans (drained and rinsed); 1 cup frozen peas; 1 medium, ripe Avocado (pitted and diced); 0.5 Tbsp olive oil; 1 medium Sweet potato (peeled and diced); 1 cup cooked Beets (in juice); 0.5 Tbsp butter

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Health Score:

88 / 100

Difficulty:

easy

Difficulty

Preparation:

15 min.

Preparation

ready in 1 hr 15 min.

Ready in

Calories:

251

calories

Calories

How many calories can I eat?

Healthy, because

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Nutritional values

The squash and cannellini bean puree is a great source of plant protein from the beans, while the avocado and pea puree is rich in heart-healthy fatty acids from the avocados.

Pair these purees with our recipie for Whole Wheat Bread.

1 serving contains
(Percentage of daily recommendation)

Calorie	251 cal.	(12 %)
Protein	7 g	(7 %)
Fat	5 g	(4 %)
Carbohydrates	42 g	(28 %)
Sugar added	0 g	(0 %)
Roughage	7.7 g	(26 %)

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more nutritional values

Vitamin A	0.8 mg	(100 %)
Vitamin D	0 μg	(0 %)
Vitamin E	4.2 mg	(35 %)
Vitamin K	15 μg	(25 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.2 mg	(18 %)
Niacin	3.5 mg	(29 %)
Vitamin B₆	0.4 mg	(29 %)
Folate	95 μg	(32 %)
Pantothenic acid	1.1 mg	(18 %)
Biotin	2.9 μg	(6 %)
Vitamin B₁₂	0 μg	(0 %)
Vitamin C	34 mg	(36 %)
Potassium	839 mg	(21 %)
Calcium	54 mg	(5 %)
Magnesium	49 mg	(16 %)
Iron	2.2 mg	(15 %)
Iodine	4 μg	(2 %)
Zinc	1.1 mg	(14 %)
Saturated fatty acids	1.5 g
Uric acid	93 mg
Cholesterol	2 mg
Complete sugar	9 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

For the squash and cannellini bean puree: 1 small Butternut squash (peeled, seeded and diced); 1 cup canned cannellini beans (drained and rinsed)

For the avocado and pea puree: 1 cup frozen peas; 1 medium, ripe Avocado (pitted and diced); ½ Tbsp olive oil

For the beetroot and sweet potato puree: 1 medium Sweet potato (peeled and diced); 1 cup cooked Beets (in juice); ½ Tbsp butter

How healthy are the main ingredients?

olive oil Butternut squash Avocado Sweet potato

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Preparation steps

For the squash and cannellini bean puree:

Cook the squash in a pan of unsalted boiling water for about 10 minutes. Add the beans and continue to cook for a further 4 - 5 minutes until tender. Drain well and mash with a couple of tablespoons of the cooking liquid until the texture of mashed potato. Cover and chill or serve lukewarm.

For the avocado and pea puree:

Cook the peas in a pan of unsalted boiling water for 4 - 5 minutes until very tender. Drain well and mash in a bowl with the avocado, olive oil, and a couple of tablespoons of the cooking water. Cover and chill or serve lukewarm.

For the beetroot and sweet potato puree:

Cook the sweet potato in a pan of unsalted boiling water for 12 - 14 minutes until tender. Drain well and mash with the butter until the texture of mashed potato. Mash or puree the beetroot and mix with the sweet potato. Cover and chill or serve lukewarm.

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