A wholesome and delicious one-pot stew designed for a healthy pregnancy. It's rich in folate, iron, and protein, combining flaky cod, sweet potatoes, and red lentils in a gently spiced coconut broth.
*L’image est à titre d’illustration et peut différer de la recette réelle (générée par IA).*
Ingrédients
- 300g cod fillets, skinless and boneless
- 150g dried red lentils, rinsed
- 300g sweet potato, peeled and cubed
- 100g fresh spinach
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 tbsp (15ml) olive oil
- 200ml light coconut milk
- 500ml vegetable broth
- 1 tsp ground turmeric
- 1 tsp ground cumin
- Juice of 1/2 lemon
- Salt and freshly ground black pepper to taste
- 2 cm piece of fresh ginger, grated
Disponible pour les membres NutriPro.
Instructions
- 1.Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 5 minutes until softened. Add the garlic and grated ginger, cooking for another minute until fragrant.
- 2.Stir in the ground turmeric and cumin, and cook for 30 seconds to toast the spices.
- 3.Add the rinsed lentils, cubed sweet potato, and vegetable broth. Bring to a boil, then reduce the heat, cover, and simmer for 15-20 minutes, or until the lentils and sweet potatoes are tender.
- 4.Pour in the light coconut milk and stir to combine. Season the cod fillets with a little salt and pepper.
- 5.Gently place the cod fillets on top of the stew. Cover the pot and cook for 5-7 minutes, until the cod is opaque and flakes easily with a fork.
- 6.Remove from the heat. Gently stir in the fresh spinach until it wilts. Squeeze in the lemon juice and season the stew with additional salt and pepper to your liking before serving.
Informations nutritionnelles
Pourquoi cette recette
This recipe is exceptionally nutritious for pregnancy, providing ample folate from lentils to support neural tube development, iron from spinach for blood health, and high-quality protein from cod for fetal growth. Sweet potatoes offer sustained energy and Vitamin A.
⭐ Avis et évaluations
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