Your Recipe

STUFFED SWEET POTATO RECIPE WITH SPINACH, HUMMUS & FETA

Zutat  Menge  Kalorien 
Süßkartoffel, roh 130g 112kcal
Spinat, roh 60g 14kcal
Käsefeta 19g 50kcal
Knoblauch 3g 4kcal
Olivenöl 14g 124kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Hummus, kommerziell 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.

Nährwertangaben 
Portionsgröße  242 g | ml
Menge pro Portion  341
1427
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 21g 27%
Gesättigte Fettsäuren  4.9g 25%
Natrium 400mg 17%
Gesamte Kohlenhydrate  33g 12%
Ballaststoffe  6.3g 22%
Zucker  5.8g
Protein  7.9g 16%
Vitamin D 0.1mcg 0%
Kalzium 207mg 16%
Eisen  3.1mg 17%
Kalium 851mg 18%
* 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 1227.155 mcg 136%
Thiamin [B1] 0.208 mg 17%
Riboflavin [B2] 0.376 mg 29%
Niacin [B3] 1.528 mg 10%
Pantothensäure [B5] 1.341 mg 27%
Vitamin B6 0.53 mg 31%
Cobalamin [B12] 0.321 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  32.7 g 12%
Sugars 5.8 g 12%
Ballaststoffe  6.3 g 22%
Carbohydrate 30 g 0%
Netto-Kohlenhydrate 26.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.314 g 0%
Arginin 0.279 g 0%
Asparaginsäure 0.811 g 0%
Cystein 0.068 g 0%
Glutaminsäure 0.9 g 0%
Glycin 0.189 g 0%
Histidin 0.158 g 0%
Isoleucin 0.321 g 0%
Leucin 0.534 g 0%
Lysin 0.431 g 0%
Methionin 0.142 g 0%
Phenylalanin 0.329 g 0%
Prolin 0.408 g 0%
Serin 0.407 g 0%
Threonin 0.308 g 0%
Tryptophan 0.104 g 0%
Tyrosin 0.241 g 0%
Valin 0.423 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 207.24 mg 16%
Kupfer 0.35 mg 39%
Fluorid 0.2 mcg 0%
Eisen  3.11 mg 17%
Magnesium 96.49 mg 23%
Mangan 1.18 mg 51%
Phosphor 187.18 mg 15%
Kalium 851.29 mg 18%
Selen 5.39 mcg 10%
Natrium 400.12 mg 17%
Zink 1.51 mg 14%
andere
Nährstoff Menge  DV
Wasser 175.992 g 0%
Asche 3.678 g 0%