Sweet Potatoes and Vegetables

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Sweet Potatoes and Vegetables
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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
480
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie480 kcal(23 %)
Protein7.81 g(8 %)
Fat17.85 g(15 %)
Carbohydrates76.11 g(51 %)
Sugar added0 g(0 %)
Roughage15.33 g(51 %)
Vitamin A3,666.87 mg(458,359 %)
Vitamin D0 μg(0 %)
Vitamin E1.89 mg(16 %)
Vitamin B₁0.29 mg(29 %)
Vitamin B₂0.25 mg(23 %)
Niacin3.82 mg(32 %)
Vitamin B₆0.78 mg(56 %)
Folate151.74 μg(51 %)
Pantothenic acid2.38 mg(40 %)
Biotin2.11 μg(5 %)
Vitamin B₁₂0.02 μg(1 %)
Vitamin C48.18 mg(51 %)
Potassium1,424.44 mg(36 %)
Calcium159.96 mg(16 %)
Magnesium101.92 mg(34 %)
Iron6.22 mg(41 %)
Iodine1.75 μg(1 %)
Zinc1.32 mg(17 %)
Saturated fatty acids7.81 g
Cholesterol30.53 mg

Ingredients

for
4
Ingredients
1 kilogram Sweet potato
salt
300 grams precooked Beets (vacuum-packed)
1 Apple
1 tablespoon lemon juice
1 onion
1 tablespoon Canola oil
400 grams Sauerkraut
1 bay leaf
ground Caraway
1 Orange
4 tablespoons butter
white peppers
Nutmeg
1 tablespoon black Sesame seeds
1 tablespoon Sunflower seed
How healthy are the main ingredients?
Sweet potatoSauerkrautSesame seedsSunflower seedsaltApple

Preparation steps

1.

Peel the sweet potatoes, cut into small cubes and cook in salted water until tender, about 20 minutes.

2.

Cut the beetroot (possibly with gloves) into pins. Peel the apple and also cut into pins. Drizzle with lemon juice and loosely mix with the beetroot. Peel the onion and chop finely. Cook in oil. Add the sauerkraut, bay leaf and a little caraway seed and simmer for about 10 minutes.

3.

Meanwhile, drain the potatoes and let evaporate slightly. Rinse the orange in hot water, zest a little of the peel and squeeze the juice. Heat the butter in a pan, add the orange juice and zest. Add the sweet potatoes and mash with potato masher. Season the potatoes with salt, pepper and nutmeg.

4.

Combine the beetroot apple mixture with the sauerkraut and briefly warm. Season with salt and pepper and remove the bay leaf.

5.

Garnish the sweet potatoes with sesame and sunflower seeds and serve with the vegetables.