Your Recipe

Vegan Breakfast Hash with Smashed Potatoes and Tofu

Zutat  Menge  Kalorien 
Kohl, roh 89g 22kcal
Grünkohl 21g 7kcal
Zwiebeln 55g 22kcal
Paprika, roh, gelb, süß 60g 16kcal
Kartoffeln, roh, Fruchtfleisch und Schale 453.59g 349kcal
Tofu (fest) 113.4g 132kcal
Olivenöl 42g 371kcal
Schwarzer Pfeffer, gemahlen 0.575g 1kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 16g 9kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 pound baby Yukon Gold potatoes

3 tablespoons olive oil, divided

1 pinch ground black pepper to taste

1 cup chopped kale

1 cup chopped cabbage

½ onion, sliced

½ red bell pepper, diced

4 ounces firm tofu, crumbled

1 tablespoon soy sauce

salt and ground black pepper to taste

Directions
Place potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender, about 10 minutes. Drain in a colander.

Warm 1 1/2 tablespoons olive oil on a griddle or in a saute pan. Add potatoes and carefully smash each potato to about 1/2-inch thickness using the back of a spatula. Sear potatoes on each side until crispy, about 3 minutes. Season with pepper and transfer to a large bowl.

Meanwhile, heat remaining 1 1/2 tablespoons olive oil over medium-high heat in a saute pan. Add kale, cabbage, onion, and bell pepper and saute for about 3 minutes. Crumble tofu over the top of the vegetables. Pour in soy sauce and continue cooking until any liquid has evaporated, 3 to 5 minutes. Season with salt and pepper and transfer to the bowl with the smashed potatoes. Mix and serve.

Nährwertangaben 
Portionsgröße  213 g | ml
Menge pro Portion  232
973
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 13g 17%
Gesättigte Fettsäuren  1.9g 9%
Natrium 973mg 42%
Gesamte Kohlenhydrate  25g 9%
Ballaststoffe  3.8g 13%
Zucker  2.9g
Protein  5.8g 12%
Vitamin D 0mcg 0%
Kalzium 390mg 30%
Eisen  1.9mg 10%
Kalium 627mg 13%
* 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 37.354 mcg 4%
Thiamin [B1] 0.172 mg 14%
Riboflavin [B2] 0.118 mg 9%
Niacin [B3] 1.635 mg 10%
Pantothensäure [B5] 0.522 mg 10%
Vitamin B6 0.466 mg 27%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 49.351 mcg 0%
Vitamin C 55.661 mg 62%
Vitamin D 0 mcg 0%
Vitamin E 1.849 mg 12%
Vitamin K 46.978 mcg 39%
Betain 1.928 mg 0%
Cholin 19.087 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  25.3 g 9%
Sugars 2.9 g 6%
Ballaststoffe  3.8 g 13%
Carbohydrate 25 g 0%
Netto-Kohlenhydrate 22.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.235 g 0%
Arginin 0.38 g 0%
Asparaginsäure 0.959 g 0%
Cystein 0.043 g 0%
Glutaminsäure 1.099 g 0%
Glycin 0.208 g 0%
Histidin 0.128 g 0%
Isoleucin 0.237 g 0%
Leucin 0.368 g 0%
Lysin 0.291 g 0%
Methionin 0.079 g 0%
Phenylalanin 0.252 g 0%
Prolin 0.278 g 0%
Serin 0.281 g 0%
Threonin 0.23 g 0%
Tryptophan 0.066 g 0%
Tyrosin 0.174 g 0%
Valin 0.287 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 390.42 mg 30%
Kupfer 0.25 mg 28%
Fluorid 0.42 mcg 0%
Eisen  1.89 mg 10%
Magnesium 53.11 mg 13%
Mangan 0.68 mg 30%
Phosphor 108.76 mg 9%
Kalium 627.12 mg 13%
Selen 5.58 mcg 10%
Natrium 973.4 mg 42%
Zink 0.94 mg 9%
andere
Nährstoff Menge  DV
Wasser 164.034 g 0%
Asche 4.47 g 0%