Indian-Style Sweet Potato Stew
Indian-Style Sweet Potato Stew - An exotic stew, and the curry paste gives it a pleasant sharpness.
Healthy, because
Even smarter
Nutritional values
The vitamin C contained in the peppers in abundance not only strengthens the immune system, but also supports the development of bones, connective tissue and teeth. Coriander is not only helpful for problems with the stomach, but is also a good detoxifying agent: The herb helps to eliminate heavy metals from the body and can even remove highly toxic mercury from the body.
Coriander is not available everywhere; in the stew, for example, smooth parsley can also be used as an alternative. If you find the curry paste a bit too spicy in your dish, you can leave it out.
(Percentage of daily recommendation)
| Calorie | 310 cal. | (15 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 1.8 mg | (225 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.5 mg | (88 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 234 mg | (246 %) | ||
| Potassium | 874 mg | (22 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 50 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 22 ozs Sweet potato
- 4 scallions
- 2 red Bell pepper
- 1 chili pepper
- Pineapple
- 1 pc fresh ginger (1/2 ounce)
- 4 stalks cilantro
- 1 Tbsp vegetable oil
- 2 tsps red Curry paste
- 7 ozs Coconut milk
- 9 ozs Vegetable broth
- 1 Tbsp honey
- Lime juice
- soy sauce
Preparation steps
Peel, rinse and dice the sweet potatoes. Rinse scallions, trim and cut into rings.
Rinse the bell peppers, cut in half, trim, remove seeds and dice. Rinse, trim and chop the chile pepper.
Peel pineapple, quarter and remove the rind. Cut the flesh into cubes.
Grate the ginger. Rinse cilantro, chop, shake dry and pluck the leaves.
Heat the oil in a saucepan. Sauté chile pepper and ginger in hot oil briefly.
Mix in scallions and curry paste and deglaze with coconut milk and broth. Add sweet potatoes, stir well and simmer for about 10 minutes over low heat.
Add bell peppers and pineapple and cook for about 10 minutes.
Season to taste with honey, lime juice to taste and soy sauce and garnish with cilantro.
