Miso sweet potato and broccoli bowl
- 16 ingredients
- Servings per recipe: 4
- Serving size: 271 g
Preparation & details:
smittenkitchen.com/blog/2013/10/miso-sweet-potato-and-broccoli-bowl/
Source: Smitten Kitchen
253 recipes on HappyForks
Amount per 100 g
- Energy (calories): 190 kcal 9%
- Protein: 3.63 g 7%
- Fat: 9.08 g Why gray? Help 19%
- Carbohydrates: 24.35 g 10%
Calorie breakdown
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- Protein: 6% 12 kcal
- Fat: 42% 79 kcal
- Carbohydrates: 52% 98 kcal
Omega 6 : Omega 3
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1:1 20:1 30:1
General
Energy
190 kcal
9%
Water
61.02 g
2%
Carbohydrates
Carbohydrate
24.35 g
10%
Fiber
2.7 g
11%
Sugars, total
3.3 g
Starch
2.27 g
Lipids
Total lipid (fat)
9.08 g
19%
Total polyunsaturated
2.424 g
Omega 3 (n-3)
0.077 g
5%
Omega 6 (n-6)
2.318 g
19%
Total monounsaturated
4.915 g
Total saturated
1.288 g
as low as possible
Total trans
0.002 g
as low as possible
Cholesterol
0 mg
as low as possible
Protein + aminoacids
Protein
3.63 g
7%
Tryptophan
0.051 g
16%
Threonine
0.134 g
10%
Isoleucine
0.136 g
11%
Leucine
0.241 g
9%
Lysine
0.146 g
6%
Methionine + Cystine
0.124 g
10%
Methionine
0.072 g
Cystine
0.052 g
Phenylalanine + Tyrosine
0.278 g
13%
Phenylalanine
0.175 g
Tyrosine
0.103 g
Valine
0.191 g
12%
Vitamins
Vitamin C
37.6 mg
50%
Folate, total
33 µg
Folate, DFE
33 µg DFE
8%
Vitamin B-1 (Thiamin)
0.098 mg
9%
Vitamin B-2 (Riboflavin)
0.092 mg
8%
Vitamin B-3 (Niacin)
0.874 mg
6%
Vitamin B-5 (Pantothenic acid)
0.654 mg
13%
Vitamin B-6
0.161 mg
12%
Vitamin B-12 (Cobalamin)
0 µg
0%
Vitamin A
2815 IU
121%
Vitamin E
1.06 mg
7%
Vitamin D
0 IU
0%
Vitamin K
46.5 µg
52%
Isoflavones, total
1.32 mg
Minerals
Calcium, Ca
46 mg
5%
Magnesium, Mg
24 mg
8%
Phosphorus, P
83 mg
12%
Iron, Fe
1.02 mg
6%
Potassium, K
232 mg
5%
Sodium, Na
306 mg
20%
Zinc, Zn
0.69 mg
9%
Copper, Cu
0.171 mg
19%
Selenium, Se
5.4 µg
10%
Manganese, Mn
0.424 mg
24%
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Ingredients
| Ingredient description | Matched product |
|---|---|
| Bowl | |
| 1 cup dried rice or another cooking grain | Rice · white · short-grain · raw · unenriched - 1 cup |
| 1 to 2 sweet potatoes (about 1.5 pounds) | Sweet potato · raw · unprepared - 1.5 sweetpotato, 5" long |
| 1 large bundle broccoli (about 1 pound) | Broccoli · raw - 450 g |
| 1 to 2 tablespoons olive oil | Oil · olive · salad or cooking - 1.5 tbsp |
| Coarse or kosher salt | Salt · table - 0.75 tsp |
| Freshly ground black pepper | Spices · pepper · black - 0.25 tsp, ground |
| 1 teaspoon white sesame seeds | Seeds · sesame seeds · whole · dried - 1 tsp |
| 1 teaspoon black sesame seeds | Seeds · sesame seeds · whole · dried - 1 tsp |
| Miso-sesame dressing | |
| 1 tablespoon minced fresh ginger | Ginger root · raw - 1 tbsp |
| 1 small garlic clove, minced | Garlic · raw - 1 clove |
| 2 tablespoons white miso (the mildest kind) | Miso - 2 tbsp |
| 2 tablespoons tahini (other nut butters can work in a pinch) | Seeds · sesame butter · tahini · from roasted and toasted kernels (most common type) - 2 tbsp |
| 1 tablespoon honey | Honey - 1 tbsp |
| 1/4 cup rice vinegar | Vinegar · distilled - 0.25 cup |
| 2 tablespoons toasted sesame oil | Oil · sesame · salad or cooking - 2 tbsp |
| 2 tablespoons olive oil | Oil · olive · salad or cooking - 2 tbsp |
Possible differences in nutritional values
All the nutritional values are calculated based on the above products from HappyForks. The precise nutritional values of your recipe may differ due to the use of some specific foods, which not always have a perfect fit in HappyForks. The ingredients used in the recipe may have also different nutritional values than those in our database.
About Nutrition Facts
- Symbol "~" means missing value.
- Percentages next to nutrients show the proportion of daily recommended intake level of nutrients for a healthy person, whose data are included in the nearby profile.
- Nutrition recommendations based on Dietary Reference Intake (DRI) developed by the Institute of Medicine, source.
Advanced mode
- RDA (Recommended Dietary Allowances) - the daily daietary intake level of a nutrient that meet the requirements of 97.5% of healthy individuals in particular age group and gender.
- AI (Adequate Intake) - recommended average daily nutrient intake assumed to be adequate based on approximation of observed mean nutrient intake by a group of healthy people, used when an RDA cannot be determined.
- UL (Tolerable upper intake levels) - the highest level of daily consumption that current data have shown to cause no side effects in humans when used indefinitely without medical supervision.