Colorful Roasted Root Vegetables
Colorful Roasted Root Vegetables - As tasty as fries, but much more colorful!
Healthy, because
Even smarter
Nutritional values
Unfortunately, it is not a rumor that most children are not very keen on vegetables. So if you want to whet their appetite for "greens", you need imagination - and you might score points with the oven vegetables. You don't have to tell them that the kids eat a lot of vitamins (especially A and C) with them!
Very daring parents add a green salad to it. They can also offer the inevitable ketchup as a "decoy"; it has little fat and calories.
(Percentage of daily recommendation)
| Calorie | 171 cal. | (8 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.6 mg | (30 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 4.4 μg | (10 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 972 mg | (24 %) | ||
| Calcium | 118 mg | (12 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 1 mg |
Ingredients
- Ingredients
- 2 lbs potatoes
- 14 ozs carrots
- 14 ozs Parsnips
- 2 Beets (about 14 ounces)
- 3 Tbsps olive oil
- salt
- peppers
- 9 ozs creamy Sour cream
- 4 ozs Yogurt (low-fat)
- 3 Tbsps mineral water
- 3 tsps Fresh herbs
- ½ lemon
- 1 pinch cane sugar
Kitchen utensils
Preparation steps
Rinse and peel potatoes, carrots, parsnips and beets. Cut into wedges or bite-sized pieces. (Wear gloves if desired to protect against staining from the beets.)
Place the vegetables in a bowl, toss with the oil and season with salt and pepper. If desired, season the beets in a separate bowl to keep the other from taking on red color.
Line a baking sheet with parchment paper. Spread the vegetables on the sheet and roast on the middle rack of preheated oven at 400°F until browned and caramelized, about 25 minutes.
Meanwhile, mix together the sour cream and yogurt in a small bowl. Stir in the mineral water and herbs.
Squeeze out the lemon juice. Season the quark mixture with salt, pepper, sugar and lemon juice. Serve the vegetables with the dip.
