Stuffed Sweet Potato with Quinoa and Fava Beans
Stuffed sweet potato with quinoa and fava beans - Delicious version of traditional baked potato
Healthy, because
Even smarter
Nutritional values
Quinoa is very rich in protein and fiber and therefore satiates wonderfully. In addition, it provides tryptophan, which is needed in the brain for the production of the happiness hormone serotonin.
If you want a little variety, you can use regular potatoes instead of sweet potatoes. The fava beans can be wonderfully replaced by peas.
(Percentage of daily recommendation)
| Calorie | 585 cal. | (28 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 80 g | (53 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 15.4 g | (51 %) |
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 10.4 mg | (87 %) | ||
| Vitamin K | 6 μg | (10 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.6 mg | (63 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 2 μg | (67 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,190 mg | (30 %) | ||
| Calcium | 190 mg | (19 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 97 mg | |||
| Cholesterol | 11 mg |
Ingredients
- Ingredients
- 28 ozs Sweet potato (4 sweet potatoes)
- 5 ozs red Quinoa
- 14 ozs Vegetable broth
- 1 shallot
- 1 garlic clove
- 7 ozs Fava bean (frozen; thawed)
- 2 Tbsps Canola oil
- salt
- peppers
- ½ tsp ground Cumin
- 1 handful Cress
- 14 ozs Sour cream
Preparation steps
Wash sweet potatoes, pat dry, and cook in a preheated oven at 200 °C / 400 °F for 40-45 minutes until soft.
Meanwhile, rinse quinoa with water, place in a saucepan with 10 ounces vegetable broth, bring to a boil, and simmer over low heat for 15 minutes.
Meanwhile, peel and finely chop shallot and garlic. Squeeze the beans out of their skins. Heat 2 tablespoons oil in a frying pan. Add shallot and garlic and sauté over medium heat for 2 minutes. Add beans and saute for 3 minutes. Season with salt, pepper and cumin, pour in remaining broth and simmer, covered, over low heat for 4 minutes. Mix in quinoa and season with salt and pepper.
Remove sweet potatoes from oven, cut them lengthwise, and break them apart slightly. Warm quinoa over medium heat for 2 minutes. Cut cress from the bed. Place potatoes on plates, fill with quinoa, and sprinkle with cress. Place 1 dollop of sour cream on each.
