Baked Sweet Potatoes and Beets
Baked sweet potatoes and beets - Protein-rich topped super tubers. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
Grainy cream cheese is rich in protein and calcium, making it an ideal food for our muscles and bones. Sesame is considered a good source of iron and is therefore especially interesting for veggie fans. The vegetable iron is particularly well absorbed in combination with vitamin C.
The mint is too special for you? No problem: you can replace the herb with basil, parsley or chives, for example.
(Percentage of daily recommendation)
| Calorie | 690 cal. | (33 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 86 g | (57 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.1 g | (54 %) |
| Vitamin A | 3.3 mg | (413 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 14.1 mg | (118 %) | ||
| Vitamin K | 22.2 μg | (37 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 268.7 μg | (90 %) | ||
| Pantothenic acid | 2.8 mg | (47 %) | ||
| Biotin | 15.4 μg | (34 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 101 mg | (106 %) | ||
| Potassium | 2,112 mg | (53 %) | ||
| Calcium | 271 mg | (27 %) | ||
| Magnesium | 163 mg | (54 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 18.5 μg | (9 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 90.6 mg | |||
| Cholesterol | 5.1 mg | |||
| Complete sugar | 47 g |
Ingredients
- Ingredients
- 8 roots Beets
- 4 Sweet potato
- 5 Tbsps olive oil
- 2 Tbsps Pine nuts
- 2 Tbsps Sesame seeds
- 2 Tbsps black Sesame seeds
- ½ bunch mint
- 14 ozs Cottage cheese
- salt
- peppers
Preparation steps
Wash beets and sweet potatoes thoroughly and rub dry. Place everything in a large casserole dish and brush with 1 tablespoon of oil.
Cook in the preheated oven at 180 °C / 350 °F for 40-45 minutes until the beetroot and sweet potatoes can be easily pierced. If the skin starts turning too brown, cover the vegetables with baking paper.
Meanwhile, roast the pine nuts in a hot pan without fat for 4 minutes at medium heat. Then chop and mix with sesame seeds.
Wash the mint, shake dry and chop the leaves. Mix mint with cream cheese and remaining olive oil and season with salt and pepper.
Remove the beets and sweet potatoes from the oven and arrange on plates. Cut the tubers lengthwise, press them slightly apart, fill with cream cheese and sprinkle with the pine nut and sesame seeds mixture.
