Making lentil and sweet potato puree is easy, quick, and inexpensive. This recipe is not only delicious but also a nutritious option for those looking to eat healthily. Inspired by Thai and African cuisine, it uses ingredients like sweet potatoes and lentils, which are staples in those regions. The addition of curry provides a distinctive flavor while keeping the spiciness at a level that makes it accessible to everyone.
Good source of fiber
Both lentils and sweet potatoes are excellent sources of carbohydrates with a high dietary fiber content. Fiber is essential for our bodies, as it is neither absorbed nor produced by the body, but it is crucial for keeping us feeling full and promoting good gastrointestinal health. In addition, fiber helps burn fat , which is always beneficial for those seeking a more defined physique. You can find more information about this in our section on fiber-rich foods for constipation.
These two ingredients not only increase the feeling of fullness thanks to their fiber content, but also promote energy burning because they are composed of complex carbohydrates . Sweet potatoes, rich in beta-carotene and antioxidants, are ideal for combating inflammation, especially after physical exercise.
A third interesting ingredient is almond butter , which provides healthy fats and high-quality protein. This purée is a perfect option for all ages and lends itself to modifications, allowing you to experiment with different ingredients. For example, you can substitute the almond butter with another nut butter of your choice. This type of healthy purée can be part of a paleo diet, which has some interesting benefits, which you can discover in Paleo Diet: Benefits and Drawbacks.
Simple ingredients for great flavor
To prepare this puree you will need to gather the following ingredients:
- 200 g of lentils (previously soaked)
- 1 large sweet potato, peeled and chopped
- 500 ml of vegetable broth or water
- 1 large onion, minced
- 2 garlic cloves, minced
- 1 teaspoon curry powder
- Salt and pepper to taste
- A splash of olive oil
Preparation of Lentil and Sweet Potato Puree
Preparing this puree is simple and can be done in two ways: the traditional way or using a food processor. Here's how to do both:
Traditional Preparation
- In a large pot, heat a little olive oil and sauté the onion and garlic until tender.
- Add the chopped sweet potato and the lentils (drained). Mix well.
- Pour in the vegetable broth (or water) and season with salt, pepper, and curry powder. Bring to a boil, then reduce heat and let it cook for about 30-40 minutes, until the sweet potato is tender.
- Remove from heat and use a blender to blend all ingredients until smooth.
Preparation in Thermomix
- Place the oil and onion in the Thermomix bowl and blend for a few seconds at speed 4. Set the program for 5 minutes, speed 2, temperature 100º.
- Add the sweet potato, the lentils (drained) and the broth. Cook for 30 minutes at speed 1 and 100ºC.
- When finished, blend in speed sequence 5-7-9 until you obtain a homogeneous cream.
Nutritional Benefits
Lentils are an exceptional source of plant - based protein , providing all the essential amino acids we need. They are also rich in minerals like iron and zinc, vital for the immune system and energy production. Sweet potatoes , meanwhile, are an excellent source of vitamins A and C, which help maintain healthy skin and a strong immune system. This healthy lentil and sweet potato puree is not only a nutritious dish but also excellent to serve any time of day.
Whether as an appetizer, main course, or even a side dish, its unique flavor and nutritional properties make it an ideal choice for the whole family. Furthermore, it can be an excellent addition to a diet focused on weight loss and overall health, as you can read in our article on autumn foods for weight loss.
If you decide to make this delicious recipe, I hope you enjoy it as much as I do! Remember that you can experiment with different spices and variations, adapting it to your personal tastes. This purée is a delicious and healthy way to incorporate legumes and vegetables into your diet.
