Your Recipe

Sweet potato Tex-Mex salad

Zutat  Menge  Kalorien 
Avocado 300g 480kcal
Limette 242g 73kcal
Koriander (Cilantro) Blätter 80g 18kcal
Mais 198g 170kcal
Süßkartoffel, roh 600g 516kcal
Tomaten 250g 45kcal
Schwarze Bohnen 400g 528kcal
Olivenöl 28g 248kcal
Zwiebeln, rot, roh[pl:]Cebula, czerwona, surowa 125g 55kcal

Recipe Instructions:

Ingredients
600g sweet potatoes, cut into even chunks
2 tbsp extra virgin olive oil
1 tsp chilli flakes
400g can black beans, drained and rinsed
198g can sweetcorn, drained and rinsed
2 avocados, chopped
250g tomatoes, cut into chunks
1 small red onion, thinly sliced
1 small pack coriander, roughly chopped
juice 1 lime
Method
STEP 1
Heat oven to 200C/180C fan/ gas 6. On a baking tray, toss the sweet potato in 1 tbsp of the oil with the chilli flakes, sea salt and pepper. Roast for 30 mins until tender.

STEP 2
Once the sweet potato is nearly ready, combine the remaining ingredients in a large bowl with the remaining 1 tbsp oil and season well. Mix everything well but take care to avoid squashing the avocado. Divide the salad evenly between plates, or serve sharing-style with the sweet potato chunks.

Nährwertangaben 
Portionsgröße  556 g | ml
Menge pro Portion  533
2231
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 20g 25%
Gesättigte Fettsäuren  2.9g 14%
Natrium 110mg 5%
Gesamte Kohlenhydrate  82g 30%
Ballaststoffe  23g 82%
Zucker  15g
Protein  16g 32%
Vitamin D 0mcg 0%
Kalzium 127mg 10%
Eisen  4.7mg 26%
Kalium 1734mg 37%
* 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. 
PDF drucken 
Vitamin
Nährstoff Menge  DV
Vitamin A 1168.065 mcg 130%
Thiamin [B1] 0.543 mg 45%
Riboflavin [B2] 0.332 mg 26%
Niacin [B3] 4.235 mg 26%
Pantothensäure [B5] 3.14 mg 63%
Vitamin B6 0.729 mg 43%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 273.655 mcg 0%
Vitamin C 48.565 mg 54%
Vitamin D 0 mcg 0%
Vitamin E 4.826 mg 32%
Vitamin K 93.413 mcg 78%
Betain 0.757 mg 0%
Cholin 82.939 mg 15%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  82.1 g 30%
Sugars 14.8 g 30%
Ballaststoffe  22.9 g 82%
Carbohydrate 79 g 0%
Netto-Kohlenhydrate 67.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.732 g 0%
Arginin 0.775 g 0%
Asparaginsäure 2.027 g 0%
Cystein 0.168 g 0%
Glutaminsäure 2.383 g 0%
Glycin 0.593 g 0%
Histidin 0.383 g 0%
Isoleucin 0.612 g 0%
Leucin 1.141 g 0%
Lysin 0.891 g 0%
Methionin 0.242 g 0%
Phenylalanin 0.776 g 0%
Prolin 0.681 g 0%
Serin 0.791 g 0%
Threonin 0.633 g 0%
Tryptophan 0.185 g 0%
Tyrosin 0.407 g 0%
Valin 0.776 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 126.99 mg 10%
Kupfer 0.75 mg 83%
Fluorid 6.69 mcg 0%
Eisen  4.68 mg 26%
Magnesium 166.71 mg 40%
Mangan 1.22 mg 53%
Phosphor 341.86 mg 27%
Kalium 1733.57 mg 37%
Selen 3.28 mcg 6%
Natrium 110.16 mg 5%
Zink 2.6 mg 24%
andere
Nährstoff Menge  DV
Wasser 432.71 g 0%
Asche 5.198 g 0%