Sweet potato and avocado are two of my favorite vegetables and I fell in love with combining them after trying the Buddha Bowl recipe from Kochkarusell. I’ve made my own version of this delicious vegetarian dish and pumped up the iron content of the meal by adding in spinach.
Iron is a mineral that’s especially important for non-meat eaters to consciously include in their diet. There are two types of iron; heme and nonheme iron. Heme (think blood) iron can be easily absorbed by the body and is found in animal foods like red meat, poultry and fish. Compared to heme iron, non-heme iron found in plant foods such as green leafs, beans and peas, and is less easily absorbed by the body. To boost the absorbability of the non-heme iron from the spinach in this dish, I added the juice of one lemon which helps the body to absorb iron by that the acid from the lemon helps changing the form of iron from ferric iron to ferrous iron. Ferrous iron is a more soluble iron than ferric iron, and can be more easily absorbed by the body. (Heme iron does not need to undergo this process because the iron in heme is already in the more soluble ferrous iron form).
Sweet potato & Avocado Fusion
Inspired by Kochkarussell
1 Medium sweet potato
2 handful fresh spinach
2 tbsp. paprika powder
1 lemon or lime
3 tbsp. olive oil
1 dl bulgur
2 dl water
Sour creme or yoghurt as dip/dressing (optional)
Whole Grain pancakes for ToGo (see ToGo option)
Preheat oven to 200 degrees celsius.
Peel the sweet potato and cut into small square pieces. In a baking pan mix the sweet potato with olive oil, paprika powder and a pinch of salt and pepper. In the oven cook the sweet potato for about 30 – 40 min. at 200 degrees celsius.
Start preparing your bulgur, here I used 1dl of bulgur and cooked it together with 2dl of water until the bulgur is cooked. – Or follow the instructions on the bulgur package.
Wash your spinach, cut your avocado into small square pieces and chop the parsley.
On each plate/bowl with fresh spinach, serve some of the bulgur, add the sweet potato and avocado pieces, garnish with lemon juice, persille, salt & pepper and optional peanuts, sour creme or yoghurt.
If you don’t have any bulgur at home you can as well use couscous or rice.
For the ToGo option, you can easily roll all the ingredients into a whole grain pancake and take it with you to work, to the beach/park or university.