Sweet Potato Curry
Sweet Potato Curry - Asian style vegetable stew
Healthy, because
Even smarter
Nutritional values
Spicy substances from curry paste and chili heat up the body properly and get the entire metabolism going. Sweet potatoes are rich in beta-carotene, a precursor of vitamin A. The fat-soluble vitamin is important for healthy eyes. The fat-soluble vitamin is important for healthy eyes.
If you like, you can add the curry paste for the sweet potato curry yourself and then freeze it in portions. Leftover coconut milk you can also super freeze and then use for example for iced smoothies.
(Percentage of daily recommendation)
| Calorie | 398 cal. | (19 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 55 g | (37 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.4 g | (35 %) |
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.8 mg | (90 %) | ||
| Vitamin K | 37 μg | (62 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.4 mg | (45 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 109 mg | (115 %) | ||
| Potassium | 1,359 mg | (34 %) | ||
| Calcium | 200 mg | (20 %) | ||
| Magnesium | 132 mg | (44 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 85 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 25 g |
Ingredients
- Ingredients
- 3 red onions
- 1 oz ginger roots
- 1 chili pepper
- 1 Tbsp red Curry paste
- 18 ozs Sweet potato
- 2 carrots
- 2 Tbsps Coconut oil
- salt
- 14 ozs Vegetable broth
- 16 ozs Coconut milk
- 1 Star anise
- 9 ozs Broccoli
- 11 ozs Bok Choy
- 1 Mango
- 5 ozs fixed Tofu
- 2 Tbsps soy sauce
- 2 Tbsps Lime juice
- 2 tsps black sesame
Kitchen utensils
Preparation steps
Peel and dice onions and ginger. Wash and chop chili pepper and grind to a paste with onions, ginger and curry paste in a blitz chopper. Clean, peel and chop sweet potato and carrots.
Heat coconut oil in a pot. Roast spice paste in it for 3-4 minutes over low heat. Add sweet potato and carrots and salt. Add broth, coconut milk and star anise. Bring to a boil and simmer over low heat for 10 minutes.
Meanwhile, clean, wash and chop broccoli and pak choi. Peel the mango, remove the flesh from the core and dice with the tofu.
Add broccoli and pak choi to the pot and simmer for 5 minutes. Then add soy sauce, lime juice, mango and tofu and heat over low heat for 5 minutes.
Pour sweet potato curry into bowls and serve sprinkled with sesame seeds.
