Estimated Nutrition (whole recipe, rough)
Counts 10 of 14 ingredients — the other 4 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sunflower Seed | 1 oz (28g) hulled | 165 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Rutabaga | not in our table | 0 |
| Water | not in our table | 0 |
| Coriander | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/2 medium rutabaga, peeled and cut into 1/4-inch slices (2 1/2 to 3 cups)
- 2 medium carrots, sliced diagonally
- 2 large sweet potatoes, peeled, sliced into 1/4-inch slices and kept in cold water until ready
- to use
- 3 Tbs. vegetable oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1-inch piece fresh ginger, chopped or grated
- 1 tsp. turmeric
- 1 tsp. coriander seeds, lightly crushed
- 3 tsp. cumin seeds, lightly crushed
- 2 tsp. fresh lemon juice
- 1/3 cup sunflower seeds
- =
Directions
Preheat oven to 400°F.
Bring large pot of water to a boil. When water boils, lightly salt water, then rutabaga, carrots and sweet potato slices and boil 5 minutes. Drain, reserving about 1/2 cup of cooking liquid.
In Dutch oven, heat oil over medium heat. Add onion, garlic, ginger and turmeric and cook, stirring often, 3 to 4 minutes. Add coriander and cumin seeds to mixture, then add drained sweet potatoes, rutabagas and carrots. Toss gently over heat 5 minutes. Pour 1/2 cup of reserved cooking liquid over vegetables, and squeeze lemon juice over top.
Cover and bake 1 hour. Remove cover. Scatter sunflower seeds over top and bake 10 minutes more. Serve warm.