Assorted Vegetable Purees
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
251
calories
Calories
Healthy, because
Even smarter
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)
(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 %) |
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
all recipes of this author
Ingredients
for
8
- 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
Preparation steps
1.
For the squash and cannellini bean puree:
2.
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.
3.
For the avocado and pea puree:
4.
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.
5.
For the beetroot and sweet potato puree:
6.
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.
