Chili Sweet Potato Puree with Cauliflower
Chili Sweet Potato Puree with Cauliflower - the perfect mix of creamy and crunchy components
Healthy, because
Even smarter
Nutritional values
For a fresh complexion and natural sun protection, the beta-carotene from Sweet potatoes is helpful. In addition, the plant substance maintains the mucous membranes. Fat as a slimming agent? With Olive oil the unsaturated fatty acids and the high phenol content in it boost fat burning.
Not a fan of wasabi? No problem: You can easily replace the wasabi peanuts with plain unshelled peanuts or sprinkle the sweet potato puree with chili and cauliflower with almonds or walnut kernels instead.
(Percentage of daily recommendation)
| Calorie | 592 cal. | (28 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 62 g | (41 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.1 g | (47 %) |
| Vitamin A | 2.7 mg | (338 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.8 mg | (107 %) | ||
| Vitamin K | 78.1 μg | (130 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 148 μg | (49 %) | ||
| Pantothenic acid | 3.8 mg | (63 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 190 mg | (200 %) | ||
| Potassium | 1,364 mg | (34 %) | ||
| Calcium | 163 mg | (16 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 137 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 6 Tbsps olive oil
- salt
- peppers
- 1 tsp mild Curry powder
- 2 Tbsps sesame
- 1 Tbsp black Cumin
- 1 onion
- 1 garlic clove
- 28 ozs Cauliflower
- 1 handful parsley
- 2 ¾ ozs roasted wasabi Shelled peanut
- 28 ozs Sweet potato
- 3 ½ ozs Oat cream
- Red pepper flakes
Kitchen utensils
Preparation steps
Mix 5 tablespoons olive oil with a little salt, pepper, curry, sesame seeds and black cumin. Peel the onion and garlic, dice very finely and mix in.
Clean, wash and drain cauliflower. Divide into florets, mix thoroughly with the seasoning mixture, and place on a baking sheet or in a large baking dish. Roast in preheated oven at 180 °C / 350 °F for about 45 minutes, turning occasionally.
In the meantime, wash the parsley, shake dry and chop. Chop the peanuts. Peel, wash and chop sweet potatoes and cook in boiling salted water for 20 minutes until tender.
Drain sweet potatoes and puree finely with a hand blender, mixing in oat milk and remaining oil. Season puree with salt, pepper and chili flakes. Arrange mashed sweet potatoes and cauliflower on plates and serve sprinkled with peanuts and parsley.
