Oven vegetables with mashed potatoes
If you want to lose weight, you should really eat vegetables. Due to the high fiber and water content, the plants contribute to a lot of volume in the stomach; this makes them the optimal satiety side dish.
Those who do not follow a vegan diet can refine the oven vegetables with some feta. To do this, cut the cheese into small cubes and sprinkle over the vegetables about ten minutes before the end of the cooking time.
(Percentage of daily recommendation)
| Calorie | 402 cal. | (19 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.3 g | (41 %) |
| Vitamin A | 3.3 mg | (413 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 28.5 μg | (48 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.9 mg | (49 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 152 μg | (51 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 10.4 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 95 mg | (100 %) | ||
| Potassium | 1,923 mg | (48 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 107 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 22 g |
Ingredients
- Ingredients
- 14 ozs bunch carrots (with green)
- 7 ozs Beets
- 7 ozs beets
- 1 Sweet potato
- 3 ½ ozs Swiss chard
- salt
- peppers
- 4 Tbsps olive oil
- 2 sprigs rosemary
- 2 sprigs thyme
- 2 scallions
- 22 ozs floury potatoes
- 7 ozs vegetable stock
- 1 Tbsp grainy Mustard
- Nutmeg
Preparation steps
Clean, wash and peel carrots, leaving some of the green on. Cut carrots lengthwise in the middle, but do not cut through. Clean beet, wash and cut into wedges or slices. Clean, peel and cut sweet potato into thin strips. Clean, wash and roughly chop the chard.
Mix vegetables with salt, pepper and 2 tablespoons olive oil. Wash herbs, shake dry, and add. Bake vegetables in preheated oven at 180 °C / 350 ˚F for about 30 minutes.
Meanwhile, clean, wash and finely chop the spring onions. Wash, peel and dice potatoes and cook in boiling salted water for 20-25 minutes. Then drain.
Mash potatoes in pot with vegetable stock, remaining olive oil and mustard. Season with 1 pinch of freshly grated nutmeg, salt and pepper. Mix in spring onions. Arrange mashed potatoes on plates and arrange vegetables on top.