Your Recipe

STUFFED SWEET POTATO RECIPE WITH SPINACH, HUMMUS & FETA

Složka Množství Kalorie
Sladká brambora 130g 112kcal
Špenát 60g 14kcal
Sýr Feta 19g 50kcal
Česnek 3g 4kcal
Olivový olej 14g 124kcal
Pepř černý, mletý 0.575g 1kcal
Hummus 15g 36kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

1 medium sweet potato
1 teaspoon olive oil
1 garlic clove minced
2 cups lightly packed spinach, thinly sliced
1 tablespoon hummus
2 tablespoons feta cheese
¼ teaspoon ground pepper

With a fork, pierce the sweet potato in several places. Place the sweet potato in the microwave, on top of a piece of paper towel, and cook for 3 minutes per side (about 6 minutes total), or until the sweet potato is tender when pierced with a fork.
Let the sweet potato cool for several minutes, or until cool enough to handle. Cut in half lengthwise.
Carefully scoop out the flesh of the potato and place in a medium-sized bowl. Reserve the skins.
With the back of a fork, mash the potato flesh until most lumps are gone.
Heat the olive oil in a small skillet set over medium heat. Add the garlic and cook for 30 seconds.
Add the spinach and cook, stirring, until the spinach is wilted, about 1 minute.

Add the spinach mixture to the mashed sweet potato, along with the hummus, feta cheese and ground pepper. Stir gently to combine.
Scoop the sweet potato mixture into the reserved sweet potato skins. Serve.

nutriční údaje
Velikost porce 242 g | ml
Množství na porci 341
1427
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 21g 27%
Nasycené tuky 4.9g 25%
Sodík 400mg 17%
Sacharidy celkem 33g 12%
Vláknina 6.3g 22%
Cukr 5.8g
Bílkoviny 7.9g 16%
Vitamin D 0.1mcg 0%
Vápník 207mg 16%
Železo 3.1mg 17%
Draslík 851mg 18%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 1227.155 mcg 136%
Thiamin [B1] 0.208 mg 17%
Riboflavin [B2] 0.376 mg 29%
Niacin [B3] 1.528 mg 10%
Kyselina pantotenová [B5] 1.341 mg 27%
Vitamin B6 0.53 mg 31%
Kobalamin [B12] 0.321 mcg 0%
Floát [B9] 144.168 mcg 0%
Vitamin C 20.916 mg 23%
Vitamin D 0.076 mcg 0%
Vitamin E 3.846 mg 26%
Vitamin K 305.322 mcg 254%
Betain 61.625 mg 0%
Cholin 31.299 mg 6%
Carbohydrates
živina Množství DV
Sacharidy celkem 32.7 g 12%
Sugars 5.8 g 12%
Vláknina 6.3 g 22%
Carbohydrate 30 g 0%
Čisté sacharidy 26.8g
aminokyseliny
živina Množství DV
Alanin 0.314 g 0%
Arginin 0.279 g 0%
Kyselina asparagová 0.811 g 0%
Cystein 0.068 g 0%
kyselina glutamová 0.9 g 0%
Glycin 0.189 g 0%
Histidin 0.158 g 0%
Izoleucin 0.321 g 0%
Leucin 0.534 g 0%
Lysin 0.431 g 0%
Metionin 0.142 g 0%
Fenylalanin 0.329 g 0%
Prolin 0.408 g 0%
Serin 0.407 g 0%
Treonin 0.308 g 0%
Tryptofan 0.104 g 0%
Tyrosin 0.241 g 0%
Valin 0.423 g 0%
Minerály
živina Množství DV
Vápník 207.24 mg 16%
Měď 0.35 mg 39%
Fluorid 0.2 mcg 0%
Železo 3.11 mg 17%
Hořčík 96.49 mg 23%
Mangan 1.18 mg 51%
Fosfor 187.18 mg 15%
Draslík 851.29 mg 18%
Selen 5.39 mcg 10%
Sodík 400.12 mg 17%
Zinek 1.51 mg 14%
další
živina Množství DV
Voda 175.992 g 0%
Popel 3.678 g 0%