Hearty Lentil & Sweet Potato Pie with Cauliflower Mash
A comforting and highly nutritious plant-forward shepherd's pie. A savory filling of lentils, sweet potatoes, and spinach is topped with a creamy cauliflower mash, making it an ideal balanced meal for pregnancy.
2050 calorias
$5 por porção
$60 min
4 porções
pregnancy-friendly, any cuisine
Ingredientes
- 30ml olive oil, divided
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 400g sweet potatoes, peeled and diced
- 200g brown or green lentils, rinsed
- 800ml vegetable broth
- 400g can of chopped tomatoes
- 1 teaspoon dried thyme
- 1 teaspoon dried rosemary
- 150g fresh spinach
- 1 large head of cauliflower (approx. 800g), cut into florets
- 50g grated pasteurized cheddar cheese (optional, for calcium)
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Preheat oven to 200°C. Heat 15ml of olive oil in a large pot over medium heat. Add the onion and carrots, cooking for 5-7 minutes until softened.
- 2.Add the minced garlic, diced sweet potatoes, and dried herbs. Cook for another 2 minutes until fragrant.
- 3.Stir in the rinsed lentils, vegetable broth, and chopped tomatoes. Bring to a boil, then reduce heat, cover, and simmer for 25-30 minutes until lentils and sweet potatoes are tender.
- 4.While the filling simmers, steam or boil the cauliflower florets for 10-15 minutes until very tender. Drain thoroughly to ensure a creamy mash.
- 5.Transfer the cooked cauliflower to a food processor or use an immersion blender. Add the remaining 15ml of olive oil, salt, and pepper. Blend until smooth and creamy.
- 6.Once the lentil filling is cooked, remove from heat and stir in the fresh spinach until it wilts. Season to taste with salt and pepper.
- 7.Transfer the lentil mixture to a 2-litre baking dish. Spread the cauliflower mash evenly over the top and sprinkle with grated cheddar cheese, if using.
- 8.Bake for 20-25 minutes, or until the topping is lightly golden and the filling is bubbling. Let rest for 5 minutes before serving.
Informações Nutricionais
65g
fat
215g
carbs
68g
fiber
70g
protein
Porque esta receita
Rich in folate from lentils and spinach for neural tube development, and packed with iron for energy. This dish is an excellent source of fiber for digestive health and provides plant-based protein for baby's growth, making it perfect for a healthy pregnancy.
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