Sweet Potato Chickpea Shepards Pie
Sweet Potato Chickpea Shepards Pie - Colorful and healthy: the casserole offers a lot of flavor and plenty of vital substances.
Healthy, because
Even smarter
Nutritional values
Chickpeas are very rich in protein and contain lots of iron and B vitamins. Spices such as coriander and cumin, as well as herbs such as thyme or rosemary, ensure good digestion and can counteract flatulence. The beta-carotene from sweet potatoes promotes eye health.
You can easily freeze leftovers of the casserole - then you will always have a healthy meal on hand.
(Percentage of daily recommendation)
| Calorie | 461 cal. | (22 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 68 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.3 g | (48 %) |
| Vitamin A | 3.4 mg | (425 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.9 mg | (91 %) | ||
| Vitamin K | 137.4 μg | (229 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.8 mg | (57 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 130 μg | (43 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 18.3 μg | (41 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 84 mg | (88 %) | ||
| Potassium | 1,289 mg | (32 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 245 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 14 ozs small Sweet potato
- 7 ozs potatoes
- salt
- 2 Tbsps olive oil
- peppers
- 1 onion
- 2 garlic cloves
- 14 ozs carrots
- 12 ozs Tomatoes
- 2 ozs Spinach
- 14 ozs chickpeas (can, drained)
- 3 Tbsps Tomato paste
- 3 ozs Soy creamer
- ½ tsp cilantro
- ½ tsp Cumin
- Red pepper flakes
- dried thyme
- 4 Tbsps whole grain breadcrumbs
- 1 generous pinch dried rosemary
- ¾ oz parsley
- 1 organic lemon
Preparation steps
Peel and chop sweet potatoes and potatoes. Cook in a pot of salted water over medium heat until tender, about 10 minutes. Then drain, mash with 1 tablespoon of oil and season with salt and pepper.
Meanwhile, peel and chop the onion and garlic. Clean carrots and tomatoes, wash and cut into small cubes. Clean spinach, wash and shake dry.
Heat the remaining oil in a frying pan. Saute onion and garlic in it over medium heat for about 2-3 minutes. Add carrots and saute for about 7 minutes. Then add chickpeas to the vegetables and saute for 3 minutes. Add tomatoes and tomato paste and continue to cook for 5 minutes. Then add 3 ounces water, soy cream, and spinach and mix in. Season vegetables with coriander, cumin, chili flakes, thyme, salt, and pepper.
Place chickpea vegetables in a large baking dish. Spread mashed potatoes over vegetables and sprinkle with breadcrumbs and rosemary. Bake in preheated oven at 200 °C / 400˚ F for about 10 minutes until golden brown. Wash parsley, shake dry and chop. Remove pie from oven, sprinkle with lemon zest and parsley and serve.
