Your Recipe

Vegan Breakfast Hash with Smashed Potatoes and Tofu

Složka Množství Kalorie
Zelí 89g 22kcal
Kapusta 21g 7kcal
Cibule 55g 22kcal
Paprika, červená, sladká 60g 16kcal
Brambory neloupané 453.59g 349kcal
Tofu (pevné) 113.4g 132kcal
Olivový olej 42g 371kcal
Pepř černý, mletý 0.575g 1kcal
Sójová omáčka s nízkým obsahem sodíku 16g 9kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 pound baby Yukon Gold potatoes

3 tablespoons olive oil, divided

1 pinch ground black pepper to taste

1 cup chopped kale

1 cup chopped cabbage

½ onion, sliced

½ red bell pepper, diced

4 ounces firm tofu, crumbled

1 tablespoon soy sauce

salt and ground black pepper to taste

Directions
Place potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender, about 10 minutes. Drain in a colander.

Warm 1 1/2 tablespoons olive oil on a griddle or in a saute pan. Add potatoes and carefully smash each potato to about 1/2-inch thickness using the back of a spatula. Sear potatoes on each side until crispy, about 3 minutes. Season with pepper and transfer to a large bowl.

Meanwhile, heat remaining 1 1/2 tablespoons olive oil over medium-high heat in a saute pan. Add kale, cabbage, onion, and bell pepper and saute for about 3 minutes. Crumble tofu over the top of the vegetables. Pour in soy sauce and continue cooking until any liquid has evaporated, 3 to 5 minutes. Season with salt and pepper and transfer to the bowl with the smashed potatoes. Mix and serve.

nutriční údaje
Velikost porce 213 g | ml
Množství na porci 232
973
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 13g 17%
Nasycené tuky 1.9g 9%
Sodík 973mg 42%
Sacharidy celkem 25g 9%
Vláknina 3.8g 13%
Cukr 2.9g
Bílkoviny 5.8g 12%
Vitamin D 0mcg 0%
Vápník 390mg 30%
Železo 1.9mg 10%
Draslík 627mg 13%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 37.354 mcg 4%
Thiamin [B1] 0.172 mg 14%
Riboflavin [B2] 0.118 mg 9%
Niacin [B3] 1.635 mg 10%
Kyselina pantotenová [B5] 0.522 mg 10%
Vitamin B6 0.466 mg 27%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 49.351 mcg 0%
Vitamin C 55.661 mg 62%
Vitamin D 0 mcg 0%
Vitamin E 1.849 mg 12%
Vitamin K 46.978 mcg 39%
Betain 1.928 mg 0%
Cholin 19.087 mg 3%
Carbohydrates
živina Množství DV
Sacharidy celkem 25.3 g 9%
Sugars 2.9 g 6%
Vláknina 3.8 g 13%
Carbohydrate 25 g 0%
Čisté sacharidy 22.4g
aminokyseliny
živina Množství DV
Alanin 0.235 g 0%
Arginin 0.38 g 0%
Kyselina asparagová 0.959 g 0%
Cystein 0.043 g 0%
kyselina glutamová 1.099 g 0%
Glycin 0.208 g 0%
Histidin 0.128 g 0%
Izoleucin 0.237 g 0%
Leucin 0.368 g 0%
Lysin 0.291 g 0%
Metionin 0.079 g 0%
Fenylalanin 0.252 g 0%
Prolin 0.278 g 0%
Serin 0.281 g 0%
Treonin 0.23 g 0%
Tryptofan 0.066 g 0%
Tyrosin 0.174 g 0%
Valin 0.287 g 0%
Minerály
živina Množství DV
Vápník 390.42 mg 30%
Měď 0.25 mg 28%
Fluorid 0.42 mcg 0%
Železo 1.89 mg 10%
Hořčík 53.11 mg 13%
Mangan 0.68 mg 30%
Fosfor 108.76 mg 9%
Draslík 627.12 mg 13%
Selen 5.58 mcg 10%
Sodík 973.4 mg 42%
Zinek 0.94 mg 9%
další
živina Množství DV
Voda 164.034 g 0%
Popel 4.47 g 0%