One portion of this low-fat and low-calorie composition provides half the daily requirement of potassium. The mineral ensures the maintenance of osmotic pressure, activates enzymes and is important for protein synthesis. In addition, excitability and impulse conduction of the nerves depend on it - therefore it is particularly important to ensure a sufficient supply during stress.
If you can't get sweet potatoes, you can use carrots. They are even cheaper.
(Percentage of daily recommendation)
|Calorie||316 kcal||(15 %)|
|Protein||16 g||(16 %)|
|Fat||9 g||(8 %)|
|Carbohydrates||39 g||(26 %)|
|Sugar added||0 g||(0 %)|
|Roughage||10 g||(33 %)|
|Vitamin A||1.3 mg||(163 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||8.1 mg||(68 %)|
|Vitamin B₁||0.1 mg||(10 %)|
|Vitamin B₂||0.8 mg||(73 %)|
|Niacin||4.5 mg||(38 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||55 μg||(18 %)|
|Pantothenic acid||1.6 mg||(27 %)|
|Biotin||11.2 μg||(25 %)|
|Vitamin B₁₂||0.7 μg||(23 %)|
|Vitamin C||43 mg||(45 %)|
|Potassium||967 mg||(24 %)|
|Calcium||231 mg||(23 %)|
|Magnesium||73 mg||(24 %)|
|Iron||2.5 mg||(17 %)|
|Iodine||15 μg||(8 %)|
|Zinc||2 mg||(25 %)|
|Saturated fatty acids||1.2 g|
|Uric acid||66 mg|
Rinse sweet potatoes, peel and slice on a mandoline into long, very thin strips.
Peel onions, halve and slice into strips.
Drain sauerkraut in a colander. Toast almonds in a small dry pan until golden brown and let cool.
Coat a large skillet or wok with oil, add onion strips and fry briefly.
Add sweet potato and cook over low heat for 5 minutes, turning frequently. Gradually pour in vegetable broth.
Add sauerkraut and raisins to the vegetables. Cook, turning occasionally, over low heat for 15 minutes.
Meanwhile, rinse parsley, shake dry and pluck leaves. Put some aside and finely chop the rest.
In a small bowl, combine quark with chopped parsley, then season with salt and cayenne pepper.
Season sauerkraut with salt, cayenne pepper and a few drops of sweetener. Sprinkle with slivered almonds, garnish with remaining parsley and serve with parsley sauce.