Sweet Potato Saté Skewers on Coriander Rice
Sweet potato saté skewers on coriander rice - An Asian classic also tastes great vegetarian.
Healthy, because
Even smarter
Nutritional values
The spicy coriander greens provide a lot of iron and have a detoxifying effect. Peanuts are actually legumes with a high content of protein. They also provide plenty of B vitamins and the important trace elements fluorine and iodine.
Not everyone likes cilantro: then simply replace the herb with flat-leaf parsley.
(Percentage of daily recommendation)
| Calorie | 589 cal. | (28 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 94 g | (63 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 10.6 g | (35 %) |
| Vitamin A | 2.7 mg | (338 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.6 mg | (97 %) | ||
| Vitamin K | 35.8 μg | (60 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.2 mg | (68 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 18.1 μg | (40 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 94 mg | (99 %) | ||
| Potassium | 1,230 mg | (31 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 131 mg | (44 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 120 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 5 ozs Brown rice
- salt
- 28 ozs Sweet potato (4 small sweet potatoes)
- 3 Tbsps olive oil
- 1 Tbsp honey
- 2 red onions
- 2 Tbsps sweet Chili sauce
- 1 Tbsp Sesame seeds
- 2 pinches Ground cinnamon
- 7 ozs Orange juice
- 3 Tbsps natural peanut butter
- 1 oz Tamarind paste (2 TBSP.)
- 2 Tbsps soy sauce
- 1 tsp Sambal oelek
- 1 bunch cilantro
- 1 ¾ ozs Vegetable broth
Preparation steps
Cook rice in 2.5 times the amount of boiling salted water according to package directions for about 35 minutes.
Meanwhile, peel sweet potatoes and cut into cubes of about 1 x 1 inch. Mix with 2 Tbsp. oil, honey, and 1 pinch of salt spread on a baking tray lined with baking paper and cook in a preheated oven at 180 °C / 350 °F for about 10-15 minutes so that the potatoes still have some bite. Remove from the oven and cool for 5 minutes.
Meanwhile, peel onions, cut in half and divide into individual pieces. Alternate with the sweet potatoes on wooden skewers.
For the skewers, heat chili sauce, sesame seeds, cinnamon, and 5 ounces of orange juice in a large skillet. Add the skewers and glaze, turning, over on medium heat for 1-2 minutes. Cook skewers in oven at 180°C / 350 °F for 5-8 minutes until glossy and onions are soft.
Meanwhile, for the peanut sauce, heat remaining orange juice in a small saucepan. Add peanut butter, tamarind paste, soy sauce, sambal oelek and 1-2 tablespoons water, stir in and simmer over low heat for 2-3 minutes.
For the rice, wash cilantro and shake dry. Blend with remaining oil, vegetable broth and 2 pinches of salt in a blitz chopper to a green paste. Mix rice with cilantro paste and serve with skewers and sauce.
