Plant-based Protein

Baked Potatoes with Broccoli

5
Average: 5 (20 votes)
(20 votes)
Baked Potatoes with Broccoli

Baked potatoes with broccoli - a colourful and healthy treat for the palate. Photo: Iris Lange-Fricke

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Health Score:
9,8 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
471
calories
Calories

Healthy, because

Even smarter

Nutritional values

The mustard oils in the cress help protect the intestines from fungal infections, which can weaken the immune system. 

These baked potatoes with broccoli also taste great cold as a salad.

1 serving contains
(Percentage of daily recommendation)
Calorie471 kcal(22 %)
Protein16 g(16 %)
Fat29 g(25 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage8.1 g(27 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4.1 mg(34 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin8 mg(67 %)
Vitamin B₆0.9 mg(64 %)
Folate117.8 μg(39 %)
Pantothenic acid2.8 mg(47 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C182 mg(192 %)
Potassium1,237.3 mg(31 %)
Calcium180.2 mg(18 %)
Magnesium159.2 mg(53 %)
Iron5.1 mg(34 %)
Iodine28.7 μg(14 %)
Zinc3.6 mg(45 %)
Saturated fatty acids5.4 g
Uric acid161.3 mg
Cholesterol0.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
18 ounces small new Potato
3 sprigs rosemary
4 tablespoons olive oil
salt
peppers
1 small box Cress
1 teaspoon lemon juice
3 ½ ounces Cashews (cashew butter)
Nutmeg
22 ounces Broccoli
3 tablespoons Cashews
½ bunch Radish
1 bunch scallions
How healthy are the main ingredients?
rosemaryolive oilsaltCressCashewNutmeg

Preparation steps

1.

Brush the potatoes thoroughly, wash and cut in half. Wash the rosemary, shake dry and pluck the needles. Mix everything with 2 tablespoons of olive oil, salt, and pepper. Place the potatoes on a baking tray covered with baking paper and bake in a preheated oven at 200°C / 390°C for about 30 minutes.

2.

Meanwhile, cut the cress from the bed and puree it with lemon juice and cashewmus using a hand blender, adding water little by little until the sauce has a creamy consistency. Season with salt, pepper and freshly rubbed nutmeg.

3.

Clean and wash the broccoli, cut into bite-sized florets and mix with the remaining olive oil, salt and pepper. Add broccoli florets to the potatoes and bake for another 15 minutes.

4.

Meanwhile, fry the cashews in a pan for 3 minutes over medium heat until slightly browned. Remove and put aside. Clean and wash the radishes and cut them into fine sticks. Clean and wash the spring onions and cut them into rings.

5.

Remove potatoes and broccoli from the oven and arrange on plates. Spread the cashew sauce on top and arrange with cashew nuts, radishes and spring onions.