Your Recipe

Stuffed Sweet Potato with Hummus Dressing

Zutat  Menge  Kalorien 
Grünkohl 50.25g 18kcal
Süßkartoffel, roh 130g 112kcal
Schwarze Bohnen 180g 238kcal
Hummus, kommerziell 62.5g 148kcal

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

Directions
Instructions 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  423 g | ml
Menge pro Portion  515
2155
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 13g 17%
Gesättigte Fettsäuren  2g 10%
Natrium 366mg 16%
Gesamte Kohlenhydrate  80g 29%
Ballaststoffe  25g 89%
Zucker  6.9g
Protein  24g 49%
Vitamin D 0mcg 0%
Kalzium 245mg 19%
Eisen  7mg 39%
Kalium 1447mg 31%
* 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 1043.428 mcg 116%
Thiamin [B1] 0.697 mg 58%
Riboflavin [B2] 0.439 mg 34%
Niacin [B3] 2.866 mg 18%
Pantothensäure [B5] 1.878 mg 38%
Vitamin B6 0.561 mg 33%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 343.655 mcg 0%
Vitamin C 50.054 mg 56%
Vitamin D 0 mcg 0%
Vitamin E 3.198 mg 21%
Vitamin K 218.304 mcg 182%
Betain 0.151 mg 0%
Cholin 74.921 mg 14%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  80.4 g 29%
Sugars 6.9 g 14%
Ballaststoffe  25.1 g 89%
Carbohydrate 71 g 0%
Netto-Kohlenhydrate 73.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.844 g 0%
Arginin 1.142 g 0%
Asparaginsäure 2.558 g 0%
Cystein 0.22 g 0%
Glutaminsäure 2.8 g 0%
Glycin 0.776 g 0%
Histidin 0.571 g 0%
Isoleucin 0.863 g 0%
Leucin 1.497 g 0%
Lysin 1.268 g 0%
Methionin 0.292 g 0%
Phenylalanin 1.053 g 0%
Prolin 0.832 g 0%
Serin 1.044 g 0%
Threonin 0.845 g 0%
Tryptophan 0.247 g 0%
Tyrosin 0.546 g 0%
Valin 1.027 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 244.61 mg 19%
Kupfer 0.84 mg 93%
Fluorid 0 mcg 0%
Eisen  6.96 mg 39%
Magnesium 221.96 mg 53%
Mangan 2.32 mg 101%
Phosphor 453.86 mg 36%
Kalium 1446.97 mg 31%
Selen 6.33 mcg 12%
Natrium 366.18 mg 16%
Zink 3.5 mg 32%
andere
Nährstoff Menge  DV
Wasser 299.638 g 0%
Asche 5.381 g 0%