Your Recipe

Sweet potato Tex-Mex salad

Ingrédient Quantité Calories
Avocats 300g 480kcal
Citron vert / lime 242g 73kcal
Coriandre 80g 18kcal
Maïs 198g 170kcal
Patates douces 600g 516kcal
Tomates 250g 45kcal
Haricots noirs 400g 528kcal
Huile d'olive 28g 248kcal
Oignons rouges, crus 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.

Valeurs nutritives
Taille des portions 556 g | ml
Quantité par portion 533
2231
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 20g 25%
Gras saturés 2.9g 14%
Sodium 110mg 5%
Total des glucides 82g 30%
Fibres alimentaires 23g 82%
Sucre 15g
Protéine 16g 32%
Vitamine D 0mcg 0%
Calcium 127mg 10%
Fer 4.7mg 26%
Potassium 1734mg 37%
* 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 1168.065 mcg 130%
Thiamine [B1] 0.543 mg 45%
Riboflavine [B2] 0.332 mg 26%
Niacine [B3] 4.235 mg 26%
Acide pantothénique [B5] 3.14 mg 63%
Vitamine B6 0.729 mg 43%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 273.655 mcg 0%
Vitamine C 48.565 mg 54%
Vitamine D 0 mcg 0%
Vitamine E 4.826 mg 32%
Vitamine K 93.413 mcg 78%
Bétaïne 0.757 mg 0%
Choline 82.939 mg 15%
Carbohydrates
nutriment Quantité DV
Total des glucides 82.1 g 30%
Sugars 14.8 g 30%
Fibres alimentaires 22.9 g 82%
Carbohydrate 79 g 0%
Glucides nets 67.3g
acides aminés
nutriment Quantité DV
Alanine 0.732 g 0%
Arginine 0.775 g 0%
Acide aspartique 2.027 g 0%
Cystéine 0.168 g 0%
Acide glutamique 2.383 g 0%
Glycine 0.593 g 0%
Histidine 0.383 g 0%
Isoleucine 0.612 g 0%
Leucine 1.141 g 0%
Lysine 0.891 g 0%
Méthionine 0.242 g 0%
Phénylalanine 0.776 g 0%
Proline 0.681 g 0%
Sérine 0.791 g 0%
Thréonine 0.633 g 0%
Tryptophane 0.185 g 0%
Tyrosine 0.407 g 0%
Valine 0.776 g 0%
Minéraux
nutriment Quantité DV
Calcium 126.99 mg 10%
Cuivre 0.75 mg 83%
Fluorure 6.69 mcg 0%
Fer 4.68 mg 26%
Magnésium 166.71 mg 40%
Manganèse 1.22 mg 53%
Phosphore 341.86 mg 27%
Potassium 1733.57 mg 37%
Sélénium 3.28 mcg 6%
Sodium 110.16 mg 5%
Zinc 2.6 mg 24%
autres
nutriment Quantité DV
Eau 432.71 g 0%
Cendres 5.198 g 0%