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Creamy sweet potato sauce

Nutrient content per person: Calories 393 kcal Carbs 66 g Fat 12 g Protein 10 g

Fun facts

The health benefits of sweet potato:

* are incredibly rich in beta-carotene, the antioxidant responsible for the vegetable’s bright orange color. Beta-carotene is converted to vitamin A in your body and used to form light-detecting receptors inside your eyes.

* are high in fiber, vitamin C, potassium, pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, manganese, magnesium, and copper.

This recipe serves 4 people


Preparation time: 30 minutes


Ingredients:

1 sweet potato

1 can light coconut milk

1 can chickpeas

1 dl rice (85 g)

1 onion

1 tbsp oil

1 tbsp nutritional yeast

1 tsp chili pepper

2 tsp salt


Side salad: 1 tomato

half a cucumber

1 dl purple cabbage (50g) pinch of salt

pinch of lemon pepper


Directions:

Rinse the rice underwater. Put 2 cups of water in a pot and then add the washed rice into it. Make sure the rice is covered with about 3cm of water. Place the pot on the stove and bring the rice to a boil. Boil it for 5 minutes, then turn the heat to the lowest temperature and cover with a lid. Let the rice steam under the lid for 10 minutes. At the same time, wash and peel the sweet potatoes. Cut the onions and sweet potatoes into small pieces. Heat oil in pan and fry onion until golden brown. Until the onions become brown, wash the preserved chickpeas. Place the chickpeas on a sieve and wash under running water until the chickpeas are no longer frothy. Add chickpeas with pieces of sweet potato to the pan. Fry for 10 minutes and then add coconut milk, 1 teaspoon of salt and chili pepper. Turn the heat down and place the lid on the pan. Stir the rice in the pot and season with 1 teaspoon of salt. Let the rice stew for a few more minutes, but turn off the stove. Take a fork and touch the sweet potatoes on the pan. If the potatoes are soft, stir the food with a spatula until smooth. Turn off the stove, mix the yeast in the sauce and place the lid on the pan. Now take the cucumber tomato and red cabbage. Chop everything into small pieces and place in a bowl. Then add salt, lemon pepper to the salad and mix everything. Take a plate to serve. Place the rice in the center of the plate, top it with the creamy sweet potato sauce and on a side the fresh crunchy salad. Bon Appetit!

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Nutritionist

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   © 2019 Spice the Spirit|Kariina Kuningas