Asian-Inspired Leek and Parsnip Mash with Tempeh
with peanuts and crispy fried onionsCalories
:
831 kcalProtein
:
30.7g proteinTotal
:
25 minutesDifficulty
:
EasyPlant-based
Allergens:
- Pinda's
- Soja
- Gluten
- Tarwe
- Noten
- Sesamzaad
- May contain traces of allergens
- Gluten
- Pinda's
This recipe provides 325 g of vegetables per portion.
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
200 g
Potatoes
½ piece
Parsnip
5 g
Unsalted peanuts
(Contains: Pinda's May be present: Noten, Sesamzaad)
1 piece
Leek
1 piece
Garlic
½ sachet(s)
Middle Eastern spice mix
20 g
East Asian-style sauce
(Contains: Soja, Gluten, Tarwe)
50 milliliters
Coconut milk
50 g
Beansprouts
15 g
Crispy fried onions
(Contains: Tarwe May be present: Noten, Sesamzaad, Gluten, Pinda's)
80 g
Diced tempeh
(Contains: Soja, Gluten, Tarwe)
Not included in your delivery
1 tablespoon
Sunflower oil
½ tablespoon
[Reduced salt] soy sauce
to taste
Salt and pepper
Nutrition Values
Energy (kJ)3477 kJ
Calories831 kcal
Fat38.9 g
Saturated Fat14.6 g
Carbohydrate81.9 g
Sugar24.9 g
Dietary Fiber19.4 g
Protein30.7 g
Salt2.8 g
Trans Fat0.2 g
Potassium1812 mg
Calcium131 mg
Iron2.4 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Pan with Lid
•Tall-Sided Pan
•Potato Masher
Cooking Steps
1
- Peel and roughly chop the potatoes.
- Peel and roughly chop the parsnip.
- Transfer the potatoes and parsnip to a pot or saucepan and cover with water. Add some salt, then boil for 12 – 15 minutes. Drain and set aside when finished.
- Roughly chop the peanuts and set aside.
2
- Chop the leek.
- Crush or mince the garlic.
- Heat a drizzle of sunflower oil in a frying pan over medium-high heat. Add the leek, garlic and Middle Eastern spices and fry for about 3 - 5 minutes. Set aside until further use.
Did you know... the majority of the leek's nutrients are in the green part at the top. It's particularly rich in vitamin B6, which is essential for muscle health and the immune system.
3
- Heat a drizzle of sunflower oil in a frying pan over medium-high heat. Add the tempeh to the frying pan and fry for 7 - 9 minutes.
- When the tempeh has 2 minutes left, add the East Asian-style sauce and the soy sauce (see pantry for amount). Make sure the tempeh is fully coated in the sauce.
- Mash the potatoes and parsnip, stirring in the coconut milk. Add the leek and beansprouts and mix well. Season with salt and pepper to taste.
4
- Serve the potato-parsnip mash on deep plates and top with the tempeh.
- Garnish with the crispy fried onions and chopped peanuts.
