EatSmarter exclusive recipe

Leeks with Peanut Sauce

4.22222
Average: 4.2 (9 votes)
(9 votes)
Leeks with Peanut Sauce

Leeks with Peanut Sauce - Served in a jiffy: Steamed vegetables with refined accompaniments

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Health Score:
7,9 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
439
calories
Calories

Healthy, because

Even smarter

Nutritional values

The purely vegan meal - completely without cholesterol - already supplies a quarter of our daily requirement of calcium. The mineral that strengthens bones and teeth is also very important for blood clotting, muscles and nerves. And the abundant fibre helps our intestines.

The sauce is so delicious that you will want to serve it with other vitamin-preserving steamed vegetables - according to your wishes or the season. It goes very well with cauliflower and zucchini, for example.

1 serving contains
(Percentage of daily recommendation)
Calorie439 kcal(21 %)
Protein15 g(15 %)
Fat15 g(13 %)
Carbohydrates58 g(39 %)
Sugar added10 g(40 %)
Roughage9 g(30 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.1 mg(9 %)
Niacin9.3 mg(78 %)
Vitamin B₆0.7 mg(50 %)
Folate113 μg(38 %)
Pantothenic acid1.3 mg(22 %)
Biotin14.1 μg(31 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C27.3 mg(29 %)
Potassium614 mg(15 %)
Calcium248 mg(25 %)
Magnesium97 mg(32 %)
Iron4 mg(27 %)
Iodine8 μg(4 %)
Zinc2.4 mg(30 %)
Saturated fatty acids2.8 g
Uric acid164 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
4 ounces
2 stalks
Leek (about 500 grams)
1
2 ounces
roasted, salted Shelled peanut
1 pinch
1 ounce
Preparation

Kitchen utensils

3 Pots (with lid), 1 Cutting board, 1 Large knife, 1 Small knife, 1 Wooden spoon, 1 Immersion blender, 1 Tablespoon, 1 Measuring cups

Preparation steps

1.
Leeks with Peanut Sauce preparation step 1

Bring basmati rice to a boil in a pot with 250 ml (approximately 1 cup) of water. Season with salt, cover and cook over low heat for 10-12 minutes.

2.
Leeks with Peanut Sauce preparation step 2

Meanwhile, trim leeks, rinse and halve lengthwise. Cut leek halves in half crosswise. Peel garlic.

3.
Leeks with Peanut Sauce preparation step 3

Boil 100 ml (approximately 1/4 cup plus 2 tablespoons) of water, season with salt and add leeks. Cover and cook over medium heat for about 10 minutes.

4.
Leeks with Peanut Sauce preparation step 4

Meanwhile, boil 150 ml (approximately 5 ounces) of water with garlic, peanuts, red pepper flakes and sugar. Cover and simmer over low heat for about 3 minutes.

5.
Leeks with Peanut Sauce preparation step 5

Puree the sauce and season with salt. Arrange leeks on plates with peanut sauce and rice.