Avocado Potato Bowl
Avocado Potato Bowl - Refreshing in a bowl. Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
The combination of yogurt and feta cheese in this bowl provides tons of protein and calcium for strong bones and teeth, while avocados add heart-healthy fatty acids.
It is best to boil the potatoes the day before, as it makes their starch easier for the body to metabolize.
(Percentage of daily recommendation)
| Calorie | 483 cal. | (23 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 43 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.3 g | (31 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 85.5 μg | (143 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 1,877 mg | (47 %) | ||
| Calcium | 219 mg | (22 %) | ||
| Magnesium | 127 mg | (42 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 8.6 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 21 mg |
Ingredients
- Ingredients
- 14 ozs waxy new potato
- salt
- ½ Cucumber
- ½ bunch Radish
- 1 handful Arugula
- 1 Avocado
- 4 pcs gherkins (with 1 tablespoon pickle juice)
- 4 Tbsps Yogurt (3.5% fat)
- 1 Tbsp Linseed oil
- 1 sprig marjoram
- peppers
- 3 Tbsps Feta
- 2 tsps Sunflower seed
Kitchen utensils
Preparation steps
Peel and wash the potatoes and cook them in boiling salted water for 15 minutes until soft. Then drain, rinse with cold water and drain.
Meanwhile, clean, wash and thinly slice the cucumber and radishes. Wash the arugula salad and shake dry. Halve 2 gherkins lengthwise and cut into slices; dice the rest. Cut avocado in half, remove the pit, lift flesh out of the skin and cut into strips.
For the dip, wash the marjoram, shake dry and chop the leaves. Then mix yogurt, oil, marjoram, diced gherkin and gherkin stock, season with salt and pepper.
Crumble feta. Cut potatoes into slices and mix with cucumber, radish, and arugula. Put ingredients into bowls, add avocado, sprinkle feta and sunflower seeds over it, and sprinkle with the dip.
