Sweet Potato Puree with Vegetables
Sweet potato puree with vegetables - A plate full of cell protectors
Healthy, because
Even smarter
Nutritional values
Sweet Potatoes provide plenty of biotin, which effectively promotes the health of the skin and protects it from unwanted moisture loss. The vitamin E from almonds gives brittle hair a beautiful shine and great strength. Broccoli contains plenty of folic acid. This B vitamin is needed for cell regeneration and blood formation.
Any other type of nuts can be used instead of almonds. Thus, walnuts or hazelnuts also fit perfectly to the sweet potato puree with vegetables.
(Percentage of daily recommendation)
| Calorie | 387 cal. | (18 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.5 g | (35 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.7 mg | (106 %) | ||
| Vitamin K | 229.3 μg | (382 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 164 mg | (173 %) | ||
| Potassium | 994 mg | (25 %) | ||
| Calcium | 123 mg | (12 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 131 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 22 ozs Sweet potato
- 5 ¼ ozs Vegetable broth
- 1 Broccoli
- salt
- 4 Tbsps almonds
- ½ red onion
- 4 Tbsps olive oil
- peppers
- Nutmeg
- 2 Tbsps Pomegranate seed
Preparation steps
Sweet potatoes clean, peel, wash and cut into pieces. Bring broth to a boil. Cook sweet potatoes in it over medium heat for about 15 minutes until soft.
Meanwhile, clean broccoli, wash, divide into florets, peel stalk and cut into pieces. Cook broccoli in boiling salted water for 2 minutes. Then drain, rinse with cold water and let drain.
Coarsely chop almonds. Peel the onion and cut into rings. Heat 1 tablespoon oil in a frying pan. Sauté almonds and onions for 2 minutes over medium heat. Remove from pan and set aside. Add broccoli to pan and saute for 5 minutes. Season with salt and pepper.
Mash sweet potatoes with a potato masher, adding remaining oil. Season with salt, pepper and 1 pinch of freshly grated nutmeg. Arrange sweet potato puree with vegetables on 4 plates. Sprinkle with onions, almonds and pomegranate seeds.
