Your Recipe

Okra and Kohlrabi Vegan Breakfast Hash

Zutat  Menge  Kalorien 
Okra 453.59g 150kcal
Zwiebeln 55g 22kcal
Sonnenblumenkerne 30g 175kcal
Olivenöl 28g 248kcal
Knoblauchpulver 1.55g 5kcal
Kohlrabi roh[pl:]Kalarepa surowa 250g 68kcal
Meersalz 6g 0kcal
Schwarzer Pfeffer, gemahlen 2.3g 6kcal
Maismehl, entkeimt, nicht angereichert, gelb 39.8g 147kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
aluminum foil

cooking spray

1 kohlrabi bulb, peeled and diced

½ onion, sliced

½ teaspoon paprika

½ teaspoon garlic powder

2 tablespoons olive oil, divided

1 pound frozen okra, thawed

4 tablespoons cornmeal

1 teaspoon salt

1 teaspoon ground black pepper

¼ cup sunflower seeds (Optional)

Directions
Preheat the oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil and spray with cooking spray.

Combine kohlrabi, onion, paprika, and garlic powder in a bowl; mix well. Drizzle with 1 tablespoon olive oil and stir to combine.

Place okra into a separate bowl and drizzle with remaining 1 tablespoon olive oil; mix well. Toss in cornmeal, salt, and pepper.

Spread okra mixture onto on one half of the prepared baking sheet and kohlrabi-onion mixture onto the other half.

Bake in the preheated oven for 25 minutes. Stir okra and kohlrabi mixtures, keeping them on separate sides of the baking sheet. Bake until okra is crispy and kohlrabi is brown and tender, 20 to 25 minutes longer. Remove from oven and mix okra and kohlrabi together. Mix in sunflower seeds.

Nährwertangaben 
Portionsgröße  217 g | ml
Menge pro Portion  205
858
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 15%
Gesättigte Fettsäuren  1.4g 7%
Natrium 612mg 27%
Gesamte Kohlenhydrate  24g 9%
Ballaststoffe  7.4g 27%
Zucker  4.3g
Protein  5.8g 12%
Vitamin D 0mcg 0%
Kalzium 120mg 9%
Eisen  1.6mg 9%
Kalium 654mg 14%
* 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 43.548 mcg 5%
Thiamin [B1] 0.392 mg 33%
Riboflavin [B2] 0.117 mg 9%
Niacin [B3] 2.134 mg 13%
Pantothensäure [B5] 0.517 mg 10%
Vitamin B6 0.481 mg 28%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 100.941 mcg 0%
Vitamin C 65.959 mg 73%
Vitamin D 0 mcg 0%
Vitamin E 4.277 mg 29%
Vitamin K 40.768 mcg 34%
Betain 2.913 mg 0%
Cholin 27.81 mg 5%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  23.7 g 9%
Sugars 4.3 g 9%
Ballaststoffe  7.4 g 27%
Carbohydrate 11.5 g 0%
Netto-Kohlenhydrate 19.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.231 g 0%
Arginin 0.394 g 0%
Asparaginsäure 0.422 g 0%
Cystein 0.078 g 0%
Glutaminsäure 0.928 g 0%
Glycin 0.189 g 0%
Histidin 0.115 g 0%
Isoleucin 0.242 g 0%
Leucin 0.398 g 0%
Lysin 0.217 g 0%
Methionin 0.086 g 0%
Phenylalanin 0.23 g 0%
Prolin 0.229 g 0%
Serin 0.172 g 0%
Threonin 0.197 g 0%
Tryptophan 0.058 g 0%
Tyrosin 0.174 g 0%
Valin 0.275 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 120.37 mg 9%
Kupfer 0.37 mg 41%
Fluorid 0.35 mcg 0%
Eisen  1.61 mg 9%
Magnesium 107.87 mg 26%
Mangan 1.24 mg 54%
Phosphor 163.79 mg 13%
Kalium 654.06 mg 14%
Selen 6.44 mcg 12%
Natrium 612.35 mg 27%
Zink 1.16 mg 11%
andere
Nährstoff Menge  DV
Wasser 172.275 g 0%
Asche 1.965 g 0%