A comforting and highly nutritious vegetarian shepherd's pie, specifically designed to support a healthy pregnancy. It features a savory lentil-vegetable base topped with a vibrant, vitamin-rich sweet potato mash.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 450g sweet potatoes, peeled and cubed
- 1 tbsp olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 large carrot, finely diced
- 400g can of cooked brown or green lentils, drained and rinsed
- 250ml low-sodium vegetable broth
- 1 tbsp tomato paste
- 1 tsp dried thyme
- 100g frozen peas
- Salt and freshly ground black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Place the cubed sweet potatoes in a pot, cover with water, and bring to a boil. Cook for 15-20 minutes, or until very tender. Drain well.
- 2.While the potatoes are cooking, heat 1/2 tbsp of olive oil in a large skillet over medium heat. Add the onion, garlic, and carrot. Sauté for 5-7 minutes until softened.
- 3.Stir in the drained lentils, tomato paste, and dried thyme. Cook for 1 minute until fragrant.
- 4.Pour in the vegetable broth, bring to a simmer, and let it cook for 10 minutes, allowing the sauce to thicken slightly.
- 5.Stir in the frozen peas and season with salt and pepper. Remove from heat and transfer the lentil mixture to a small oven-safe baking dish.
- 6.Mash the cooked sweet potatoes with the remaining 1/2 tbsp of olive oil, salt, and pepper until smooth. Spread the mash evenly over the lentil filling.
- 7.For a golden top, place the dish under a preheated broiler for 3-5 minutes, watching carefully to prevent burning. Alternatively, bake at 200°C (400°F) for 15 minutes.
- 8.Let it rest for a few minutes before serving warm.
Informações Nutricionais
Porque esta receita
This recipe is exceptionally healthy for pregnancy, providing plant-based iron and high levels of folate from lentils, which are vital for fetal development. The sweet potato topping is rich in fiber and beta-carotene, supporting digestion and a healthy immune system.
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