Your Recipe

Stuffed Sweet Potato with Hummus Dressing

Zutat  Menge  Kalorien 
Grünkohl 50.25g 18kcal
Süßkartoffel, roh 180g 155kcal
Schwarze Bohnen 180g 238kcal
Hummus, kommerziell 62.5g 148kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 large sweet potato, scrubbed

¾ cup chopped kale

1 cup canned black beans, rinsed

¼ cup hummus

2 tablespoons water

Directions
Prick sweet potato all over with a fork. Microwave on High until cooked through, 7 to 10 minutes.

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.

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  473 g | ml
Menge pro Portion  558
2335
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 13g 17%
Gesättigte Fettsäuren  2g 10%
Natrium 394mg 17%
Gesamte Kohlenhydrate  90g 33%
Ballaststoffe  27g 95%
Zucker  9g
Protein  25g 50%
Vitamin D 0mcg 0%
Kalzium 260mg 20%
Eisen  7.3mg 40%
Kalium 1615mg 34%
* 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 1397.928 mcg 155%
Thiamin [B1] 0.736 mg 61%
Riboflavin [B2] 0.47 mg 36%
Niacin [B3] 3.145 mg 20%
Pantothensäure [B5] 2.278 mg 46%
Vitamin B6 0.666 mg 39%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 349.155 mcg 0%
Vitamin C 51.254 mg 57%
Vitamin D 0 mcg 0%
Vitamin E 3.328 mg 22%
Vitamin K 219.204 mcg 183%
Betain 0.151 mg 0%
Cholin 81.071 mg 15%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  90.4 g 33%
Sugars 9 g 18%
Ballaststoffe  26.6 g 95%
Carbohydrate 81.1 g 0%
Netto-Kohlenhydrate 81.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.882 g 0%
Arginin 1.169 g 0%
Asparaginsäure 2.749 g 0%
Cystein 0.231 g 0%
Glutaminsäure 2.877 g 0%
Glycin 0.807 g 0%
Histidin 0.587 g 0%
Isoleucin 0.891 g 0%
Leucin 1.543 g 0%
Lysin 1.301 g 0%
Methionin 0.306 g 0%
Phenylalanin 1.098 g 0%
Prolin 0.858 g 0%
Serin 1.088 g 0%
Threonin 0.887 g 0%
Tryptophan 0.262 g 0%
Tyrosin 0.563 g 0%
Valin 1.07 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 259.61 mg 20%
Kupfer 0.91 mg 101%
Fluorid 0 mcg 0%
Eisen  7.27 mg 40%
Magnesium 234.46 mg 56%
Mangan 2.45 mg 106%
Phosphor 477.36 mg 38%
Kalium 1615.47 mg 34%
Selen 6.63 mcg 12%
Natrium 393.68 mg 17%
Zink 3.65 mg 33%
andere
Nährstoff Menge  DV
Wasser 338.278 g 0%
Asche 5.876 g 0%