Cauliflower Steaks with Sweet Potato Puree
Cauliflower steaks with sweet potato puree - Vital rich treat for vegans
Healthy, because
Even smarter
Nutritional values
In contrast to other types of cabbage, cauliflower is relatively easy to digest and therefore a great choice even for sensitive stomachs. It scores with a lot of vitamin C and antibacterial essential mustard oils. The dietary fibers contained in mustard oil also support trouble-free digestion. These swelling agents are a super food for the beneficial intestinal bacteria.
You can also use dried tomatoes in oil. These are best dabbed with a paper towel before processing to remove excess oil.
(Percentage of daily recommendation)
| Calorie | 351 cal. | (17 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.7 mg | (73 %) | ||
| Vitamin K | 88 μg | (147 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 167 μg | (56 %) | ||
| Pantothenic acid | 3.9 mg | (65 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 204 mg | (215 %) | ||
| Potassium | 1,295 mg | (32 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 160 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 36 ozs Cauliflower
- 5 Tbsps olive oil
- salt
- Colorful pepper
- 1 Tbsp lemon juice
- 9 ozs Sweet potato
- 5 ozs Vegetable broth
- 1 handful Basil
- 4 ozs sun-dried tomatoes
- 3 ozs green Olives (without pits)
- 4 ozs black or kalmata Olives (without pits)
- Nutmeg
Preparation steps
Clean cauliflower, wash, quarter lengthwise and cut into slices (like steaks) about 1/2 inch thick. Brush with 2 tablespoons oil, season with salt and pepper, and place on a baking tray covered with baking paper. Sprinkle with lemon juice and bake in a preheated oven at 200 °C / 400 ˚F for 25 minutes until golden brown.
Meanwhile, peel sweet potatoes, cut into pieces, and place them in a pot with the broth. Cook sweet potatoes in it for 15 minutes over medium heat. Meanwhile, for the topping, wash basil, shake dry and pluck leaves, set aside some for garnish, cut the rest into strips. Roughly chop tomatoes and olives and mix with basil strips.
Finely mash sweet potatoes with a potato masher, mixing in 2 tablespoons oil. Season mashed potatoes with salt, pepper and 1 pinch of freshly grated nutmeg.
Arrange cauliflower steaks on mashed sweet potatoes and top with olive mixture. Drizzle with remaining oil, season with a little pepper and garnish cauliflower steaks with sweet potato puree with basil leaves set aside.
