Pomegranate walnut sauce with potatoes
vegan
Ingredients (for servings, )
| For the pomegranate-walnut sauce | |
|---|---|
| 2 | Potatoes, raw (organic?) (6.3 oz) |
| 2 | Onions, raw (organic?) (7.7 oz) |
| 7 ⅓ oz | Walnuts (tree nuts), raw (organic?) |
| 1 tbsp | Olive oil (cold pressed, raw?, organic?) (0.47 oz) |
| 80 ml | Pomegranate syrup (organic?) (3.0 oz) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| 1 dash | Black pepper (organic?, raw?) (0.00 oz) |
| 1 tsp | Chili flakes (raw?, organic?) (0.16 oz) |
| ½ | Lemons, raw (limes, organic?) (1.0 oz) |
| To refine | |
| ¼ | Pomegranate (grenadine, raw, organic?) (2.5 oz) |
Equipment
- vegetable peeler
- skillet (frying pan)
- stove
- citrus juicer (lemon squeezer)
- saucepan
- shredder
Type of preparation
- cook
- chop or grind
- squeeze
- sweat
- dry roast
- season to taste
- deglaze
- remove the skin
- peel
Preparation
Preparation
Peel the potatoes and cut into small cubes. Peel the onions and grate finely.Roast the walnuts in a pan without fat and then chop them in a blender.
preparation
Heat the olive oil in a pan and sauté the grated onions until translucent. Add the potato cubes and fry briefly over a high heat. Then add the chopped walnuts.We deliberately reduced the amount of olive oil from 4-5 tablespoons to 1 tablespoon for 4 servings (see "Tips" for more information).
Deglaze everything with 400 ml of water, bring to the boil briefly and then simmer on a medium heat for about 60 minutes.
Allow approx. 100 ml of water per portion, so for 6 portions, for example, add 600 ml of water.
The longer you let the sauce simmer, the more intense the flavor will be. So you can leave it on the stove for 2-3 hours. And it tastes even better the next day - so it's also great to prepare in advance.
Halfway through the cooking time, add the pomegranate syrup, salt, pepper and chili flakes. Stir carefully and continue to simmer until the sauce has a creamy, thick consistency. Finally, squeeze the lemon and season the sauce with lemon juice.
The original recipe calls for an additional 3 tablespoons of sugar for 4 portions. We have deliberately left this out, partly because we thought it was too sweet (see tips). If you like it sweeter, you can add sugar or any sweetener you like.
Finishing and serving
The dish is ready when it has a deep brown color.
Serve with rice and sprinkle with crunchy pomegranate seeds for a feast for the eyes and the palate.The light oil film, as described in the original recipe, is not as clearly visible when using less oil.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 460 kcal | 23.0% |
| Fat/Lipids | 37 g | 52.3% |
| Saturated Fats | 3.6 g | 18.1% |
| Carbohydrates (inc.dietary fiber) | 31 g | 11.4% |
| Sugars | 12 g | 13.7% |
| Fiber | 7.2 g | 28.8% |
| Protein/Albumin | 9.9 g | 19.9% |
| Cooking Salt (Na:47.0 mg) | 119 mg | 5.0% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 4.6 g | 229.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 19 g | 194.0% |
| Min | Manganese, Mn | 1.9 mg | 95.0% |
| Min | Copper, Cu | 0.93 mg | 93.0% |
| Prot | Tryptophan (Trp, W) | 0.10 g | 42.0% |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 81 µg | 41.0% |
| Vit | Biotin (ex vitamin B7, H) | 20 µg | 40.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.51 mg | 37.0% |
| Prot | Threonine (Thr, T) | 0.34 g | 37.0% |
| Elem | Phosphorus, P | 231 mg | 33.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 4.6 g | 229.0% |
| Linoleic acid; LA; 18:2 omega-6 | 19 g | 194.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.10 g | 42.0% |
| Threonine (Thr, T) | 0.34 g | 37.0% |
| Isoleucine (Ile, I) | 0.35 g | 29.0% |
| Leucine (Leu, L) | 0.65 g | 27.0% |
| Valine (Val, V) | 0.44 g | 27.0% |
| Phenylalanine (Phe, F) | 0.41 g | 26.0% |
| Lysine (Lys, K) | 0.29 g | 15.0% |
| Methionine (Met, M) | 0.14 g | 15.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Folate, as the active form of folic acid (née vitamin B9 and | 81 µg | 41.0% |
| Biotin (ex vitamin B7, H) | 20 µg | 40.0% |
| Vitamin B6 (pyridoxine) | 0.51 mg | 37.0% |
| Vitamin C (ascorbic acid) | 21 mg | 27.0% |
| Thiamine (vitamin B1) | 0.26 mg | 24.0% |
| Vitamin K | 12 µg | 16.0% |
| Pantothenic acid (vitamin B5) | 0.65 mg | 11.0% |
| Riboflavin (vitamin B2) | 0.14 mg | 10.0% |
| Vitamin E, as a-TEs | 1.1 mg | 9.0% |
| Niacin (née vitamin B3) | 1.3 mg | 8.0% |
| Vitamin A, as RAE | 15 µg | 2.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Phosphorus, P | 231 mg | 33.0% |
| Potassium, K | 609 mg | 30.0% |
| Magnesium, Mg | 101 mg | 27.0% |
| Calcium, Ca | 73 mg | 9.0% |
| Sodium, Na | 47 mg | 6.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 1.9 mg | 95.0% |
| Copper, Cu | 0.93 mg | 93.0% |
| Zinc, Zn | 1.9 mg | 19.0% |
| Iron, Fe | 2.2 mg | 16.0% |
| Selenium, Se | 3.2 µg | 6.0% |
| Iod, I (Jod, J) | 4.1 µg | 3.0% |
| Fluorine, F | 0.62 µg | < 0.1% |
The pomegranate-walnut sauce (Fessenjan) literally means "Enjoy and you will live!"
Serving size: The amount given for 4 people includes the ingredients for the sauce, without rice as a side dish. The walnuts make the sauce very rich and filling.
Nutrient profile: According to GDA guidelines, one portion of this dish covers far more than the average daily requirement of omega-3 fatty acids. The essential trace elements manganese and copper are almost 100% covered. The essential amino acid tryptophan, folic acid (vitamin B11) and biotin (vitamin H) are almost half covered. In addition, the sauce contains a good ratio of omega-6 to omega-3 fatty acids, which at 4:1 complies with the recommended maximum ratio of 5:1.
Walnut: The real walnut, also called tree nut, has the highest content of linolenic acid (an omega-3 fatty acid that is healthy for the heart) of all nuts. They are also rich in vitamin E, zinc (an important trace element for the liver and hair, among other things) and potassium (for the heart muscle, among other things).
Pomegranate syrup: Pomegranate syrup is an alcohol-free, sugar-sweetened fruit syrup with an intense red color. When buying, make sure that the product is really pomegranate syrup.
Pomegranate: The pomegranate is a fruit that is not only rich in vitamin C, iron and phenols, but also stands out in medical studies due to its health-promoting properties.
Potatoes: Many of the potatoes ( Solanum tuberosum L.) grown around the world have white flesh and are a frequently used, starchy staple food. This recipe mainly uses waxy potatoes. These have a starch content of around 15% and are therefore between waxy and floury potatoes. They are suitable for many recipes. Well-known varieties include Laura, Marabel and Toscana.
Reduce oil and sugar: We have reduced both the oil and sugar content for health reasons. Read more at: Vegans often eat unhealthily. Avoidable nutritional mistakes.
Let the sauce simmer for longer: The longer you let the sauce simmer, the more intense the flavor. So it can sit on the stove for 2-3 hours. And it tastes even better the next day - so it's also fabulous to prepare in advance.
Make your own pomegranate syrup: If you want to make your own pomegranate syrup, we recommend the following recipe:
- Classic pomegranate syrup with granulated sugar
