Your Recipe

Vegan Breakfast Hash with Smashed Potatoes and Tofu

Ingrédient Quantité Calories
Chou 89g 22kcal
Chou frisé 21g 7kcal
Oignons 55g 22kcal
Poivron rouge 60g 16kcal
Pommes de terre 453.59g 349kcal
Tofu 113.4g 132kcal
Huile d'olive 42g 371kcal
Poivre noir moulu 0.575g 1kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 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.

Valeurs nutritives
Taille des portions 213 g | ml
Quantité par portion 232
973
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 13g 17%
Gras saturés 1.9g 9%
Sodium 973mg 42%
Total des glucides 25g 9%
Fibres alimentaires 3.8g 13%
Sucre 2.9g
Protéine 5.8g 12%
Vitamine D 0mcg 0%
Calcium 390mg 30%
Fer 1.9mg 10%
Potassium 627mg 13%
* 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 37.354 mcg 4%
Thiamine [B1] 0.172 mg 14%
Riboflavine [B2] 0.118 mg 9%
Niacine [B3] 1.635 mg 10%
Acide pantothénique [B5] 0.522 mg 10%
Vitamine B6 0.466 mg 27%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 49.351 mcg 0%
Vitamine C 55.661 mg 62%
Vitamine D 0 mcg 0%
Vitamine E 1.849 mg 12%
Vitamine K 46.978 mcg 39%
Bétaïne 1.928 mg 0%
Choline 19.087 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 25.3 g 9%
Sugars 2.9 g 6%
Fibres alimentaires 3.8 g 13%
Carbohydrate 25 g 0%
Glucides nets 22.4g
acides aminés
nutriment Quantité DV
Alanine 0.235 g 0%
Arginine 0.38 g 0%
Acide aspartique 0.959 g 0%
Cystéine 0.043 g 0%
Acide glutamique 1.099 g 0%
Glycine 0.208 g 0%
Histidine 0.128 g 0%
Isoleucine 0.237 g 0%
Leucine 0.368 g 0%
Lysine 0.291 g 0%
Méthionine 0.079 g 0%
Phénylalanine 0.252 g 0%
Proline 0.278 g 0%
Sérine 0.281 g 0%
Thréonine 0.23 g 0%
Tryptophane 0.066 g 0%
Tyrosine 0.174 g 0%
Valine 0.287 g 0%
Minéraux
nutriment Quantité DV
Calcium 390.42 mg 30%
Cuivre 0.25 mg 28%
Fluorure 0.42 mcg 0%
Fer 1.89 mg 10%
Magnésium 53.11 mg 13%
Manganèse 0.68 mg 30%
Phosphore 108.76 mg 9%
Potassium 627.12 mg 13%
Sélénium 5.58 mcg 10%
Sodium 973.4 mg 42%
Zinc 0.94 mg 9%
autres
nutriment Quantité DV
Eau 164.034 g 0%
Cendres 4.47 g 0%