Caribbean Sweet Potato & Lentil Delight

Recipe Rundown

Nutritional Nitty-Gritty

Yield: 3 servings

Remember, these nutrition figures are just estimates! Everyone’s nutritional needs are different, and these values are based on broad guidelines. So, take them as a friendly pointer rather than hard-and-fast rules.

Micronutrient Magic

This dish is a delightful blend of flavours and nutrients, offering a comprehensive array of health benefits.

It’s rich in Vitamin C, primarily from red capsicum, and is also contributed to by onion and garlic, which are crucial for immune function and skin health ^[3]. Vitamin A, abundant in sweet potato, enhances vision and skin health ^[4]. The variety of B vitamins present, such as B6 from red capsicum, garlic, and sweet potato, along with pantothenic acid (B5) and thiamine (B1) from sweet potato and red lentils, play a vital role in energy metabolism and brain health ^{[5, 6]}.

The dish is also a great source of minerals. Copper, provided by red lentils, sweet potato, and garlic, is essential for heart health and maintaining healthy blood vessels ^[7]. Manganese, found in red capsicum, sweet potato, red lentils, and garlic, is vital for bone formation and nutrient metabolism ^[8]. Phosphorus from red lentils, sweet potato, and coconut milk is key for healthy bones and teeth ^[9].

Overall, this dish is a culinary delight and has a well-rounded nutritional composition supporting various aspects of health, from the immune system and vision to bone health and energy metabolism, all wrapped up in a delicious and hearty meal.

Nutrient Breakdown by Ingredient

Red Capsicum (bell pepper) ^[2]:

Excellent source of vitamins C, B6, and A. It is also a good source of vitamins B9 (folate) and E.

Sweet Potato ^[2]:

Very high in Vitamin A and excellent sources of B vitamins 5 (pantothenic acid) and 6, as well as Copper and Manganese. The amount of sweet potato in this dish makes it also a good source of Vitamin B1 (thiamine), magnesium, phosphorus, and potassium.

Red Lentils ^[2]:

Great source of copper, manganese, vitamin B9 (folate), B1 (thiamine), zinc, iron, and phosphorus.

Coconut Milk ^[2]:

Rich in manganese and copper. Also provides a decent amount of phosphorus, some magnesium, and selenium.

Onion and Garlic ^{[1, 2]}:

The onion provides some vitamin C, B6, and manganese. The garlic provides vitamin B6, manganese, Vitamin C, copper, selenium, and phosphorus.

Olive Oil ^{[1, 2]}:

High in vitamin E, K, and monounsaturated fats.

This list offers a handy snapshot of the micronutrients in this dish. But keep in mind that the actual amounts can vary based on things like the specific type of each ingredient, how they were grown, and your cooking style.

Also, note that this is not a complete list of nutrients. I’m pointing out the highlights of the dish only.

[1] Due to its diminutive stature or small amounts, the quantity of these nutrients is relatively modest. However, even in small amounts, these ingredients can still contribute to the overall nutritional profile of a dish, albeit modestly.

[2] The nutrition profile is based on USDA U.S. Department of Agriculture

Phytochemical Fun Facts

Phytochemicals are natural compounds found in plants that contribute to their colour, taste, and resistance to diseases. These substances, while not essential nutrients, play a crucial role in maintaining our health. They’re known for their antioxidant properties, potential to reduce inflammation, and ability to support the immune system. This recipe is teeming with phytochemicals, thanks to its plant-based ingredients:

Imagine the colourful beta-carotene from red sweet potato and capsicum, not just brightening your plate but also cheering for your eyesight and skin with its antioxidant superpowers ^[10].

Red lentils join the party, bringing along their heart-friendly saponins and flavonoids – truly a toast to your heart health ^{[11, 12]}!

And let’s not forget the dynamic duo of onions and garlic, dancing with allicin and quercetin, a pair that boosts your heart and immune system with every bite ^{[13, 14, 15]}.

In the mix is turmeric, adding a dash of exotic flair with curcumin, a natural wellness guru known for fighting inflammation ^[16].

Finally, fresh coriander and a drizzle of olive oil sprinkle their phytochemical magic, with quercetin from coriander and oleuropein in olive oil, making each mouthful a treasure trove of antioxidants ^{[17, 18]}.

This recipe isn’t just food; it’s a festival of flavours and health benefits, a delightful adventure for your taste buds and a high-five for your well-being!