High in Fiber

Sweet Potato Toast with Avocado and Pea Puree

5
Average: 5 (4 votes)
(4 votes)
Sweet Potato Toast with Avocado and Pea Puree

Sweet potato toast with avocado and pea puree - Vitamin A-rich toast variant with good fats. Photo: Iris Lange-Fricke

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Health Score:
9,8 / 10
Difficulty:
very easy
Difficulty
Preparation:
5 min.
Preparation
ready in 15 min.
Ready in
Calories:
425
calories
Calories

Healthy, because

Even smarter

Nutritional values

Avocados are rich in antioxidants, B vitamins, vitamins A, C and E, while sweet potatoes add valuable fiber.

Prefer a vegan version? Use crumbled tofu or finely chopped walnuts instead of feta.

1 serving contains
(Percentage of daily recommendation)
Calorie425 kcal(20 %)
Protein15 g(15 %)
Fat20 g(17 %)
Carbohydrates45 g(30 %)
Sugar added0 g(0 %)
Roughage9.7 g(32 %)
Vitamin A2.2 mg(275 %)
Vitamin D1.7 μg(9 %)
Vitamin E8.4 mg(70 %)
Vitamin K26.5 μg(44 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin6.3 mg(53 %)
Vitamin B₆0.7 mg(50 %)
Folate118 μg(39 %)
Pantothenic acid1.7 mg(28 %)
Biotin8.9 μg(20 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C65 mg(68 %)
Potassium1,045 mg(26 %)
Calcium183 mg(18 %)
Magnesium72 mg(24 %)
Iron2.4 mg(16 %)
Iodine51 μg(26 %)
Zinc1.7 mg(21 %)
Saturated fatty acids9.8 g
Uric acid74 mg
Cholesterol35 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
10 ounces
Sweet potatoes (1 small sweet potato)
3 ounces
Peas (frozen)
½
2 tablespoons
1 handful
4 ounces

Preparation steps

1.

Peel and wash the sweet potato and cut it into about 4-6 slices. Bake the slices in a preheated oven at 390°F for about 8-10 minutes.

2.

Meanwhile, cook the peas in boiling water for 3 minutes at medium heat. Then drain and allow to drain. Remove the avocado flesh from the peel and puree with a hand blender together with the peas and lemon juice and season to taste with salt, pepper and chili flakes.

3.

Wash lamb's lettuce and spin dry. Crumble feta. Then remove the sweet potato slices from the oven, cover with lamb's lettuce, place the avocado and pea puree on top, sprinkle with feta crumbs and serve garnished with chilli flakes.