Curried Sweet Potato-Apple Pilaf

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
30%
Curried Sweet Potato-Apple Pilaf
45 min.
2
335kcal

Suggestions


Welcome to a delightful culinary adventure with our Curried Sweet Potato-Apple Pilaf! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for vegetarians, vegans, and those seeking gluten-free options, this recipe is a harmonious blend of flavors and textures that will tantalize your taste buds.

Imagine the warm, earthy notes of curry powder mingling with the sweetness of tender sweet potatoes and crisp Granny Smith apples. Each bite is a delightful surprise, enhanced by the subtle crunch of green peas and the aromatic essence of garlic and green onions. This pilaf is not just a side dish; it can effortlessly transform into a satisfying starter or a light snack, making it a versatile choice for any occasion.

Ready in just 45 minutes, this dish is perfect for busy weeknights or when you want to impress guests with minimal effort. With only 335 calories per serving, you can indulge guilt-free while nourishing your body with wholesome ingredients. So, gather your ingredients and get ready to savor the delightful fusion of flavors in this Curried Sweet Potato-Apple Pilaf!

Ingredients

  • tablespoons currants 
  • 0.8 teaspoon curry powder 
  •  garlic clove minced
  • cup apples i use 2 granny smith apples cubed peeled
  • 0.3 cup green onions chopped
  • 0.5 teaspoon ground cumin 
  • 1.5 teaspoons olive oil 
  • 0.3 cup peas green frozen
  • 0.5 cup rice long-grain uncooked
  • 0.3 teaspoon salt 
  • 0.7 cup sweet potatoes and into diced peeled
  • cup water 

Equipment

  • sauce pan

Directions

  1. Heat oil in a medium saucepan over medium-high heat.
  2. Add onions and garlic; saut 1 minute. Stir in rice; saut 1 minute.
  3. Add water and sweet potato; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until liquid is almost absorbed. Stir in apple and remaining ingredients; cover and simmer 3 minutes or until thoroughly heated.

Nutrition Facts

Calories335kcal
Protein7.21%
Fat9.97%
Carbs82.82%

Properties

Glycemic Index
146.26
Glycemic Load
32.71
Inflammation Score
-10
Nutrition Score
16.363478163014%

Flavonoids

Cyanidin
0.98mg
Peonidin
0.01mg
Catechin
0.81mg
Epigallocatechin
0.16mg
Epicatechin
4.71mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.12mg
Apigenin
0.01mg
Luteolin
0.09mg
Kaempferol
0.27mg
Myricetin
0.04mg
Quercetin
3.87mg

Nutrients percent of daily need

Calories:334.69kcal
16.73%
Fat:3.79g
5.82%
Saturated Fat:0.58g
3.61%
Carbohydrates:70.75g
23.58%
Net Carbohydrates:64.97g
23.63%
Sugar:19.12g
21.24%
Cholesterol:0mg
0%
Sodium:334.82mg
14.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.16g
12.32%
Vitamin A:6611.43IU
132.23%
Manganese:0.88mg
43.94%
Vitamin K:35.69µg
33.99%
Fiber:5.78g
23.13%
Vitamin C:14.84mg
17.98%
Copper:0.31mg
15.33%
Vitamin B6:0.31mg
15.31%
Potassium:491.36mg
14.04%
Phosphorus:127.36mg
12.74%
Selenium:8.12µg
11.61%
Iron:2.05mg
11.37%
Magnesium:44.95mg
11.24%
Vitamin B1:0.16mg
10.98%
Vitamin B5:0.91mg
9.06%
Vitamin B3:1.79mg
8.95%
Folate:32.98µg
8.25%
Vitamin B2:0.13mg
7.45%
Zinc:1.08mg
7.17%
Calcium:71.45mg
7.14%
Vitamin E:1mg
6.68%
Source:My Recipes