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
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.
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.7 g | (32 %) |
| Vitamin A | 2.2 mg | (275 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 26.5 μg | (44 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 6.3 mg | (53 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,045 mg | (26 %) | ||
| Calcium | 183 mg | (18 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 51 μg | (26 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 9.8 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 10 ozs Sweet potato (1 small sweet potato)
- 3 ozs Peas (frozen)
- ½ Avocado
- 2 Tbsps lemon juice
- salt
- peppers
- Red pepper flakes
- 1 handful lamb's lettuce
- 4 ozs Feta
Preparation steps
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.
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.
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.
