[quicklook-recipe prep_time=”15 min” cook_time=”15 min” serves=”6″ details=”” ]
Mashed or pureed vegetables are so easy to fix and eat, and they provide yet another interesting way to eat your vegetables.
[ingredients-list title=”Ingredients” serving_size=””]
- 1 pound sweet potato, peeled and cut into 1-inch cubes
- 1 medium celeriac, or celery root, peeled and cut into 1-inch cubes
- Juice of 1 lemon
- 1 tablespoon olive oil
- 2 garlic cloves, finely chopped
- 1 tablespoon coarsely grated fresh ginger
- 1 teaspoon ground cumin
- 1 Golden Delicious apple, peeled, cored, and finely chopped
- 1 tablespoon coriander seeds, roughly crushed
[step-list-wrapper title=”How to make it” time=”30 minutes”]
[step-item number=”1″ image_url=”” title=”” ]Cut the sweet potato and celeriac into similar-sized chunks and place in a large saucepan. Add half the lemon juice, and water to cover the vegetables, bring to a boil. Reduce the heat and simmer gently until the vegetables are tender, about 15 to 20 minutes. [/step-item]
[step-item number=”2″ image_url=”” title=”” ]Meanwhile, heat the oil in a small saucepan. Add the garlic, ginger, and cumin, and cook for 30 seconds. Stir in the apple and remaining lemon juice and cook until the apple begins to soften, about 5 minutes. [/step-item]
[step-item number=”3″ image_url=”” title=”” ] Toast the crushed coriander seeds in a small, dry pan, stirring occasionally, until they are fragrant. [/step-item]
[step-item number=”4″ image_url=”” title=”” ] Drain the vegetables well, then mash them. Stir in the apple mixture and sprinkle with the toasted coriander seeds. Serve hot. [/step-item][/step-list-wrapper]
[nutrition-info calories=”113″ calories_fat=”” fat=”3g” sat_fat=”0g” choles=”0mg” sodium=”46mg” carbs=”22g” sugars=”11g” protein=”2g” fiber=”3g”]
- For a creamy puree, add 5 tablespoons low-fat plain yogurt or low-fat sour cream to the mashed vegetables before you add the apple mixture.
- Remember to keep sweet potatoes on your list when you are choosing your starches. Sweet potatoes provide excellent fiber and are very high in vitamin A. Choose more starchy vegetables in place of refined starches such as white flour and white grains. Sweet potatoes also provide good amounts of vitamin C and potassium, and contain more vitamin E than any other vegetable.