Green Puree (boiled Brocolli + spinach + peas)
Serves | Preparation Time | Cooking Tme |
4 People | 10 Minutes | 25 Minutes |
Ingredients
- 1 medium onion, peeled and chopped
- 1 tbsp (tablespoon) unsalted butter
- 250g potatoes, peeled and diced
- 1 1/2 cup unsalted vegetable stock or water
- 1/2 cup broccoli florets
- 1/2 cup fresh peas or frozen peas, thawed
- 5-6 spinach leaves, washed and chopped
Method
Step 1
Heat butter in a pan.
Step 2
Sauté the onion in the butter, just until softened, about 5 minutes.
Step 3
Add the potato, pour over the vegetable stock or water.
Step 4
Cover and bring to the boil, cook for 10 minutes.
Step 5
Add the green vegetables- broccoli florets, fresh or thawed frozen peas and spinach and cook for 6 minutes.
Step 6
After all the vegetables have softened, remove from flame.
Step 7
Allow to cool a little, puree in a food grinder.
Step 8
Serve warm.
Nutritional Information
Serving Size 26.9 g
Calories | 67 | Calories from Fat | 45 |
Total Fat | 5g 10% | Trans Fat | 0.0g |
Cholesterol | 0mg 0% | Sodium | 7mg 0% |
Potassium | 78mg 2% | Total Carbohydrates | 2.2g 1% |
Dietary Fiber | 0.8g 3% | Sugars | 0.7g |
Protein | 0.9g | Vitamin A | 10% |
Vitamin C | 24% | Calcium | 1% |
Iron 2% |
* Based on a 2000 calorie diet .
Nutritional details are an estimate and should only be used as a guide for approximation.
Tip :
- To reduce the gas producing properties of brocolli, try adding some raw, peeled ginger to the pot as you cook the dish and remove it before blending.
- Alternatively, add a little ground ginger to the cooked puree. Ginger can do wonders in aiding digestion!
- Another tip that can help is to avoid using the broccoli stems – the dark green florets are more nutritious anyway!
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