4.0 from 3 votes
Green asparagus with bell pepper garlic sauce and mashed sweet potatoes
Briefly steamed green asparagus, covered with a sauce of roasted bell pepper and garlic. With mashed sweet potatoes and a topping of fresh sprouts.
Prep Time
10 mins
Cook Time
10 mins
Total Time
55 mins
Servings: 2 servings
Calories: 172 kcal
Course:
Dinner
Cuisine:
European
Ingredients
- 1 bundle asparagus (green) (about 10 pieces per serving)
- 2 red bell peppers
- 2 medium to large sweet potatoes
- 2 handfuls sprouts
- 1 bulb garlic
- 1 tbsp maple syrup
- 1 lemon
- ½ teaspoons paprika powder
- 1 tsp dried oregano
- ½ teaspoons ground coriander seeds
- 1 tsp dried thyme
- ¼ teaspoons chili flakes
- 1 tsp dried dill
Instructions
- Preheat the oven to 390F or 200C.
- Strip the bulb of garlic of the outer leaves. Cut the top of alle the cloves, but leave them on the bulb.
- Place the bulb in the oven dish, together with the sweet potatoes and bell peppers. Put in the oven for half an hour. Check if nothing is burning, if so take out of the dish and oven. Most of the ingredients will probably need 15 minutes more.
- Cut the woody part from the asparagus. Carefully rinse the heads to get rid of sand. Steam them for a maximum of 5 minutes. You can leave the raw as well. I myself do 3.
- Peel the potatoes and mash. Add the spices and maple syrup.
- Squeeze the soft flesh out from the cloves of garlic. Put into the cup of your immersion blender.
- Peel the peppers and remove the stem and seeds. You might need to rinse them. Add to garlic.
- Squeeze the lemon and add. To prevent seeds in your cup you might want to squeeze the juice into a small bowl first.
- Add the dried herbs and blend.
- Divide the sweet potato mash over two plates. Lay the asparagus on tip. Dress with the sauce and top with the sprouts.
Cup of Yum
Nutrition Information
Calories
172kcal
(9%)
Carbohydrates
41g
(14%)
Protein
4g
(8%)
Fat
1g
(2%)
Saturated Fat
0.1g
(1%)
Polyunsaturated Fat
0.3g
Monounsaturated Fat
0.1g
Sodium
82mg
(3%)
Potassium
622mg
(18%)
Fiber
7g
(28%)
Sugar
13g
(26%)
Vitamin A
18927IU
(379%)
Vitamin C
37mg
(41%)
Calcium
115mg
(12%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 172
% Daily Value*
| Calories | 172kcal | 9% |
| Carbohydrates | 41g | 14% |
| Protein | 4g | 8% |
| Fat | 1g | 2% |
| Saturated Fat | 0.1g | 1% |
| Polyunsaturated Fat | 0.3g | 2% |
| Monounsaturated Fat | 0.1g | 1% |
| Sodium | 82mg | 3% |
| Potassium | 622mg | 13% |
| Fiber | 7g | 28% |
| Sugar | 13g | 26% |
| Vitamin A | 18927IU | 379% |
| Vitamin C | 37mg | 41% |
| Calcium | 115mg | 12% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.