Folate-Rich Lentil & Sweet Potato Nourish Bowl
A vibrant, nutrient-packed bowl designed to support a healthy pregnancy. It's loaded with plant-based protein, iron, and essential vitamins from lentils, quinoa, and colorful vegetables, all brought together with a creamy lemon-tahini dressing.
1030 calories
$4 par portion
$35 min
2 portions
pregnancy-friendly, any cuisine
Ingrédients
- 120g quinoa, rinsed
- 120g brown or green lentils, rinsed
- 1 medium sweet potato (approx. 250g), cubed
- 1 red bell pepper, thinly sliced
- 100g fresh spinach
- 1/2 red onion, finely sliced
- 15ml olive oil
- 30ml tahini
- Juice of 1/2 lemon (approx. 15ml)
- 1 clove garlic, minced
- 1/2 tsp cumin
- 1/2 tsp paprika
- Salt and black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Preheat your oven to 200°C. On a baking sheet, toss the cubed sweet potato with the olive oil, paprika, salt, and pepper. Roast for 20-25 minutes, or until tender and lightly caramelized.
- 2.While the sweet potato roasts, cook the quinoa and lentils in separate pots. Cook the quinoa in 240ml of water and the lentils in 360ml of water. Bring both to a boil, then reduce heat, cover, and simmer for 15-20 minutes until tender and all water is absorbed.
- 3.Prepare the dressing. In a small bowl, whisk together the tahini, lemon juice, minced garlic, and cumin. Slowly add 30-45ml of water while whisking until you reach a smooth, pourable consistency. Season with a pinch of salt.
- 4.In a large serving bowl, combine the cooked quinoa, lentils, roasted sweet potato, fresh spinach, sliced red bell pepper, and red onion. The residual heat from the cooked ingredients will gently wilt the spinach.
- 5.Divide the mixture between two bowls. Drizzle generously with the lemon-tahini dressing and serve warm.
Informations nutritionnelles
36g
fat
211g
carbs
41g
fiber
52g
protein
Pourquoi cette recette
This recipe is exceptionally healthy for pregnancy, providing crucial folate from lentils and spinach for neural tube development, plus plant-based iron and vitamin C to boost energy. This nutritious, balanced meal is also rich in fiber, supporting digestive health.
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