Roast Beef with Mashed Potatoes, Lentils and Carrots
Roast beef with mashed potatoes, lentils and carrots - Healthy protein booster menu
Healthy, because
Even smarter
Nutritional values
The combination of beef and lentils provides the body with high-quality protein: the proteins are utilized extremely well and sufficient building materials reach the cells.
You can get smoked paprika powder in well-stocked supermarkets or health food stores. If you can't get any, you can simply replace it with sweet paprika powder or - if you like it hotter - with rose hot paprika powder.
(Percentage of daily recommendation)
| Calorie | 556 cal. | (26 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.1 g | (37 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 33.7 μg | (56 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 19.8 mg | (165 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 6.8 μg | (227 %) | ||
| Vitamin C | 129 mg | (136 %) | ||
| Potassium | 1,936 mg | (48 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 7.8 mg | (98 %) | ||
| Saturated fatty acids | 7.3 g | |||
| Uric acid | 268 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 2 red Bell pepper
- 28 ozs Roast beef
- salt
- peppers
- 3 ½ ozs Cherry tomatoes
- 3 garlic cloves
- 4 ozs carrots
- 1 tsp dried thyme
- smoked ground paprika
- 5 ozs Vegetable broth
- 28 ozs floury potatoes
- 7 ozs Beluga lentil
- 7 ozs milk (whole)
- Nutmeg
- 2 Tbsps butter
- 25 ozs lamb's lettuce
- 1 shallot
- 1 Pepperoncini
Preparation steps
Cover baking tray with baking paper. Wash peppers, place them on a prepared baking sheet, and roast in preheated oven at 220 °C / 425 °F for approx. 15 minutes until the skin of the peppers shows black spots.
In the meantime, pat roast beef dry, season with salt and pepper and allow to come to room temperature in about 20 minutes. Wash and quarter cocktail tomatoes. Peel 1 clove of garlic and chop coarsely. Clean carrots, peel, cut in half lengthwise or into thick slices and mix in a bowl with 2 tablespoons oil, salt, pepper and thyme.
Remove peppers, skin, halve, clean, coarsely dice flesh and finely puree with cocktail tomatoes and garlic in a blitz chopper. Season with salt, bell pepper and paprika powder and dilute with broth to desired consistency. Season paprika sauce to taste and set aside.
Heat 1 tablespoon of oil in a frying pan. Brown meat in it all around over medium heat for 5 minutes. Coat another baking tray with ½ tbsp. oil. Place the meat with the carrots on the baking tray and cook in a preheated oven at 180 °C / 350 °F for approx. 30 minutes.
Meanwhile, for the mashed potatoes, peel, wash, coarsely chop and cook in boiling salted water until tender, about 25 minutes. Meanwhile, rinse lentils and cook in boiling water for 20-25 minutes; then drain and drain. Drain potatoes, drain and return to pot. Heat the milk, season with salt and freshly grated nutmeg, add to the pot with butter and mash with a potato masher to a puree and season to taste.
Remove roast beef from oven and let rest for about 10 minutes. Leave carrots in turned off oven. Clean lamb's lettuce, wash and shake dry. Peel shallot and remaining garlic, finely dice shallot, finely slice garlic. Clean, wash and cut the chili peppers into rings.
Heat remaining oil in a frying pan. Sauté shallot, garlic slices and hot peppers for 5 minutes over medium heat. Add bell pepper sauce and simmer for 3 minutes. Slice roast beef and arrange on plates with mashed potatoes, carrots and lentils. Drizzle meat with a little paprika sauce and serve garnished with a few leaves of lamb's lettuce. Serve the remaining sauce separately.
