Your Recipe

Stuffed Sweet Potato with Hummus Dressing

Ingrédient Quantité Calories
Chou frisé 50.25g 18kcal
Patates douces 130g 112kcal
Haricots noirs 180g 238kcal
Houmous, commercial 62.5g 148kcal

Recipe Instructions:

Ingredients
Ingredient Checklist
1 large sweet potato, scrubbed
¾ cup chopped kale
1 cup canned black beans, rinsed
¼ cup hummus
2 tablespoons water

Directions
Instructions Checklist
Step 1
Prick sweet potato all over with a fork. Microwave on High until cooked through, 7 to 10 minutes.

Step 2
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.

Step 3
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.

Valeurs nutritives
Taille des portions 423 g | ml
Quantité par portion 515
2155
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 13g 17%
Gras saturés 2g 10%
Sodium 366mg 16%
Total des glucides 80g 29%
Fibres alimentaires 25g 89%
Sucre 6.9g
Protéine 24g 49%
Vitamine D 0mcg 0%
Calcium 245mg 19%
Fer 7mg 39%
Potassium 1447mg 31%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 1043.428 mcg 116%
Thiamine [B1] 0.697 mg 58%
Riboflavine [B2] 0.439 mg 34%
Niacine [B3] 2.866 mg 18%
Acide pantothénique [B5] 1.878 mg 38%
Vitamine B6 0.561 mg 33%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 343.655 mcg 0%
Vitamine C 50.054 mg 56%
Vitamine D 0 mcg 0%
Vitamine E 3.198 mg 21%
Vitamine K 218.304 mcg 182%
Bétaïne 0.151 mg 0%
Choline 74.921 mg 14%
Carbohydrates
nutriment Quantité DV
Total des glucides 80.4 g 29%
Sugars 6.9 g 14%
Fibres alimentaires 25.1 g 89%
Carbohydrate 71 g 0%
Glucides nets 73.5g
acides aminés
nutriment Quantité DV
Alanine 0.844 g 0%
Arginine 1.142 g 0%
Acide aspartique 2.558 g 0%
Cystéine 0.22 g 0%
Acide glutamique 2.8 g 0%
Glycine 0.776 g 0%
Histidine 0.571 g 0%
Isoleucine 0.863 g 0%
Leucine 1.497 g 0%
Lysine 1.268 g 0%
Méthionine 0.292 g 0%
Phénylalanine 1.053 g 0%
Proline 0.832 g 0%
Sérine 1.044 g 0%
Thréonine 0.845 g 0%
Tryptophane 0.247 g 0%
Tyrosine 0.546 g 0%
Valine 1.027 g 0%
Minéraux
nutriment Quantité DV
Calcium 244.61 mg 19%
Cuivre 0.84 mg 93%
Fluorure 0 mcg 0%
Fer 6.96 mg 39%
Magnésium 221.96 mg 53%
Manganèse 2.32 mg 101%
Phosphore 453.86 mg 36%
Potassium 1446.97 mg 31%
Sélénium 6.33 mcg 12%
Sodium 366.18 mg 16%
Zinc 3.5 mg 32%
autres
nutriment Quantité DV
Eau 299.638 g 0%
Cendres 5.381 g 0%