Your Recipe

Okra and Kohlrabi Vegan Breakfast Hash

Ingredient Amount Calories
Okra 453.59g 150kcal
Onions 55g 22kcal
Sunflower Seeds 30g 175kcal
Olive oil 28g 248kcal
Garlic powder 1.55g 5kcal
Kohlrabi raw 250g 68kcal
Sea salt 6g 0kcal
Black pepper, ground 2.3g 6kcal
Cornmeal, degermed, unenriched, yellow 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.

Nutrition Facts
Portion Size 217 g | ml
Amount Per Portion 205
858
kcal
kilojoules
% Daily Value *
Total Fat 11g 15%
Saturated Fat 1.4g 7%
Sodium 612mg 27%
Total Carbohydrate 24g 9%
Dietary Fiber 7.4g 27%
Sugar 4.3g
Protein 5.8g 12%
Vitamin D 0mcg 0%
Calcium 120mg 9%
Iron 1.6mg 9%
Potassium 654mg 14%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 43.548 mcg 5%
Thiamin [B1] 0.392 mg 33%
Riboflavin [B2] 0.117 mg 9%
Niacin [B3] 2.134 mg 13%
Pantothenic acid [B5] 0.517 mg 10%
Vitamin B6 0.481 mg 28%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 100.941 mcg 0%
Vitamin C 65.959 mg 73%
Vitamin D 0 mcg 0%
Vitamin E 4.277 mg 29%
Vitamin K 40.768 mcg 34%
Betaine 2.913 mg 0%
Choline 27.81 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 23.7 g 9%
Sugars 4.3 g 9%
Dietary fiber 7.4 g 27%
Carbohydrate 11.5 g 0%
Net carbs 19.4g
Aminoacids
Nutrient Amount DV
Alanine 0.231 g 0%
Arginine 0.394 g 0%
Aspartic acid 0.422 g 0%
Cysteine 0.078 g 0%
Glutamic acid 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%
Methionine 0.086 g 0%
Phenylalanine 0.23 g 0%
Proline 0.229 g 0%
Serine 0.172 g 0%
Threonine 0.197 g 0%
Tryptophan 0.058 g 0%
Tyrosine 0.174 g 0%
Valine 0.275 g 0%
Minerals
Nutrient Amount DV
Calcium 120.37 mg 9%
Copper 0.37 mg 41%
Fluoride 0.35 mcg 0%
Iron 1.61 mg 9%
Magnesium 107.87 mg 26%
Manganese 1.24 mg 54%
Phosphorus 163.79 mg 13%
Potassium 654.06 mg 14%
Selenium 6.44 mcg 12%
Sodium 612.35 mg 27%
Zinc 1.16 mg 11%
Other
Nutrient Amount DV
Water 172.275 g 0%
Ash 1.965 g 0%