Your Recipe

Okra and Kohlrabi Vegan Breakfast Hash

Ingrédient Quantité Calories
Gombo 453.59g 150kcal
Oignons 55g 22kcal
Graines de tournesol 30g 175kcal
Huile d'olive 28g 248kcal
Poudre d'ail 1.55g 5kcal
Chou-rave cru 250g 68kcal
Sel de mer 6g 0kcal
Poivre noir moulu 2.3g 6kcal
Semoule de maïs, dégermée, non enrichie, jaune 39.8g 147kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
aluminum foil

cooking spray

1 kohlrabi bulb, peeled and diced

½ onion, sliced

½ teaspoon paprika

½ teaspoon garlic powder

2 tablespoons olive oil, divided

1 pound frozen okra, thawed

4 tablespoons cornmeal

1 teaspoon salt

1 teaspoon ground black pepper

¼ cup sunflower seeds (Optional)

Directions
Preheat the oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil and spray with cooking spray.

Combine kohlrabi, onion, paprika, and garlic powder in a bowl; mix well. Drizzle with 1 tablespoon olive oil and stir to combine.

Place okra into a separate bowl and drizzle with remaining 1 tablespoon olive oil; mix well. Toss in cornmeal, salt, and pepper.

Spread okra mixture onto on one half of the prepared baking sheet and kohlrabi-onion mixture onto the other half.

Bake in the preheated oven for 25 minutes. Stir okra and kohlrabi mixtures, keeping them on separate sides of the baking sheet. Bake until okra is crispy and kohlrabi is brown and tender, 20 to 25 minutes longer. Remove from oven and mix okra and kohlrabi together. Mix in sunflower seeds.

Valeurs nutritives
Taille des portions 217 g | ml
Quantité par portion 205
858
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 11g 15%
Gras saturés 1.4g 7%
Sodium 612mg 27%
Total des glucides 24g 9%
Fibres alimentaires 7.4g 27%
Sucre 4.3g
Protéine 5.8g 12%
Vitamine D 0mcg 0%
Calcium 120mg 9%
Fer 1.6mg 9%
Potassium 654mg 14%
* 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 43.548 mcg 5%
Thiamine [B1] 0.392 mg 33%
Riboflavine [B2] 0.117 mg 9%
Niacine [B3] 2.134 mg 13%
Acide pantothénique [B5] 0.517 mg 10%
Vitamine B6 0.481 mg 28%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 100.941 mcg 0%
Vitamine C 65.959 mg 73%
Vitamine D 0 mcg 0%
Vitamine E 4.277 mg 29%
Vitamine K 40.768 mcg 34%
Bétaïne 2.913 mg 0%
Choline 27.81 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 23.7 g 9%
Sugars 4.3 g 9%
Fibres alimentaires 7.4 g 27%
Carbohydrate 11.5 g 0%
Glucides nets 19.4g
acides aminés
nutriment Quantité DV
Alanine 0.231 g 0%
Arginine 0.394 g 0%
Acide aspartique 0.422 g 0%
Cystéine 0.078 g 0%
Acide glutamique 0.928 g 0%
Glycine 0.189 g 0%
Histidine 0.115 g 0%
Isoleucine 0.242 g 0%
Leucine 0.398 g 0%
Lysine 0.217 g 0%
Méthionine 0.086 g 0%
Phénylalanine 0.23 g 0%
Proline 0.229 g 0%
Sérine 0.172 g 0%
Thréonine 0.197 g 0%
Tryptophane 0.058 g 0%
Tyrosine 0.174 g 0%
Valine 0.275 g 0%
Minéraux
nutriment Quantité DV
Calcium 120.37 mg 9%
Cuivre 0.37 mg 41%
Fluorure 0.35 mcg 0%
Fer 1.61 mg 9%
Magnésium 107.87 mg 26%
Manganèse 1.24 mg 54%
Phosphore 163.79 mg 13%
Potassium 654.06 mg 14%
Sélénium 6.44 mcg 12%
Sodium 612.35 mg 27%
Zinc 1.16 mg 11%
autres
nutriment Quantité DV
Eau 172.275 g 0%
Cendres 1.965 g 0%