Sweet Potatoes and Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 555 cal. | (26 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 81 g | (54 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.8 g | (49 %) |
| Vitamin A | 3.4 mg | (425 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 14.2 mg | (118 %) | ||
| Vitamin K | 35.8 μg | (60 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 146 μg | (49 %) | ||
| Pantothenic acid | 2.7 mg | (45 %) | ||
| Biotin | 16.8 μg | (37 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 133 mg | (140 %) | ||
| Potassium | 1,708 mg | (43 %) | ||
| Calcium | 176 mg | (18 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 86 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 31 g |
Ingredients
- Ingredients
- 1 kilogram Sweet potato
- salt
- 300 grams precooked Beets (vacuum-packed)
- 1 Apple
- 1 Tbsp lemon juice
- 1 onion
- 1 Tbsp Canola oil
- 400 grams Sauerkraut
- 1 bay leaf
- ground Caraway
- 1 Orange
- 4 Tbsps butter
- white peppers
- Nutmeg
- 1 Tbsp black Sesame seeds
- 1 Tbsp Sunflower seed
Preparation steps
Peel the sweet potatoes, cut into small cubes and cook in salted water until tender, about 20 minutes.
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.
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.
Combine the beetroot apple mixture with the sauerkraut and briefly warm. Season with salt and pepper and remove the bay leaf.
Garnish the sweet potatoes with sesame and sunflower seeds and serve with the vegetables.
