Your Recipe

Stuffed Sweet Potato with Hummus Dressing

Zutat  Menge  Kalorien 
Grünkohl 15.75g 6kcal
Süßkartoffel, roh 130g 112kcal
Leitungswasser 30g 0kcal
Hummus, kommerziell 56.25g 133kcal
Bohnen, schwarz, reife Samen, in Dosen, natriumarm 240g 218kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Ingredient Checklist
1 large sweet potato, scrubbed
¾ cup chopped kale
1 cup canned black beans, rinsed
¼ cup hummus
2 tablespoons water

DirectionsInstructions Checklist
Step 1
Prick sweet potato all over with a fork. Microwave on High until cooked through, 7 to 10 minutes.

Step 2
Meanwhile, wash kale and drain, allowing water to cling to the leaves. Place in a medium saucepan; cover and cook over medium-high heat, stirring once or twice, until wilted. Add beans; add a tablespoon or two of water if the pot is dry. Continue cooking, uncovered, stirring occasionally, until the mixture is steaming hot, 1 to 2 minutes.

Step 3
Split the sweet potato open and top with the kale and bean mixture. Combine hummus and 2 tablespoons water in a small dish. Add additional water as needed to reach desired consistency. Drizzle the hummus dressing over the stuffed sweet potato.

Nährwertangaben 
Portionsgröße  472 g | ml
Menge pro Portion  469
1962
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  1.7g 8%
Natrium 652mg 28%
Gesamte Kohlenhydrate  75g 27%
Ballaststoffe  24g 86%
Zucker  6.5g
Protein  21g 43%
Vitamin D 0mcg 0%
Kalzium 190mg 15%
Eisen  7mg 39%
Kalium 1408mg 30%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 960.22 mcg 107%
Thiamin [B1] 0.545 mg 45%
Riboflavin [B2] 0.493 mg 38%
Niacin [B3] 2.974 mg 19%
Pantothensäure [B5] 1.735 mg 35%
Vitamin B6 0.509 mg 30%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 197.465 mcg 0%
Vitamin C 24.311 mg 27%
Vitamin D 0 mcg 0%
Vitamin E 2.796 mg 19%
Vitamin K 82.047 mcg 68%
Betain 0.047 mg 0%
Cholin 71.749 mg 13%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  74.9 g 27%
Sugars 6.5 g 13%
Ballaststoffe  24.2 g 86%
Carbohydrate 26.8 g 0%
Netto-Kohlenhydrate 68.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.781 g 0%
Arginin 0.892 g 0%
Asparaginsäure 2.35 g 0%
Cystein 0.169 g 0%
Glutaminsäure 2.579 g 0%
Glycin 0.69 g 0%
Histidin 0.466 g 0%
Isoleucin 0.783 g 0%
Leucin 1.381 g 0%
Lysin 1.126 g 0%
Methionin 0.232 g 0%
Phenylalanin 0.994 g 0%
Prolin 0.923 g 0%
Serin 1.041 g 0%
Threonin 0.661 g 0%
Tryptophan 0.219 g 0%
Tyrosin 0.404 g 0%
Valin 0.972 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 190.34 mg 15%
Kupfer 0.88 mg 97%
Fluorid 21.36 mcg 0%
Eisen  7.03 mg 39%
Magnesium 164.19 mg 39%
Mangan 1.69 mg 73%
Phosphor 430.78 mg 34%
Kalium 1407.61 mg 30%
Selen 6.69 mcg 12%
Natrium 651.87 mg 28%
Zink 2.56 mg 23%
andere
Nährstoff Menge  DV
Wasser 358.278 g 0%
Asche 6.261 g 0%