Cropedia:Roasted Potatoes with Kale and Smoked Tofu
Roasted Potatoes with Kale, Smoked Tofu and Red Onions - Vegan
'*' These items can be purchased seasonally from the UBC Farm or LFS Orchard Garden
This recipe serves 1. For larger parties, simply multiply the recipe according to the number of guests.
Ingredients
4 oz. *Red potatoes, baby (LFS Orchard Garden only)
1 oz. *Kale, chopped
1 oz. Smoked tofu (Dayspring Tofu Co. Victoria BC)
1 oz. Red onion, diced
1 Tbsp. Olive oil
½ tsp. *Garlic
to taste Salt & pepper
1 tsp. *Parsley, flat leaf
1 tsp. Green onion, chopped fine
Method
- Preheat oven to 350F.
- In a roasting pan, mix the potatoes, red onion, garlic, olive oil, salt and pepper. Roast in oven for 30-40 minutes. In the last 5 minutes of cooking, add the kale.
- Remove from oven and toss in the smoked tofu. Add parsley and green onions and serve.
Nutritional Analysis- Diet Analysis Plus By: Sophia Baker-French, BSc
Roasted Potatoes with Kale, Smoked Tofu and Red Onions
1 Serving= 7.8 oz. (221.21 g)
ENERGY
Kilocalories 278.39 kcal
Protein 6.22 g
Carbohydrate 31.53 g
Fat, Total 15.11 g
FAT
Saturated Fat 2.17 g
Monounsaturated Fat 10.23 g
Polyunsaturated Fat 2.1 g
Cholesterol 0 mg
ESSENTIAL FATTY ACIDS
Omega-6 Linoleic 1.86 g
Omega-3 Linolenic 0.22 g
CARBOHYDRATES
Dietary Fiber, Total 3.84 g
Sugar, Total 3.74 g
OTHER
Weight 221.21 g
Water 0.17 L
Alcohol 0 g
VITAMINS
Thiamin 0.13 mg
Riboflavin 0.1 mg
Niacin 2.1 mg
Vitamin B6 0.4 mg
Vitamin B12 0 µg
Folate (DFE) 67.3 µg
Vitamin C 53.74 mg
Vitamin D (ug) 0 µg
Vitamin A (RAE) 226.97 µg
Vitamin A (IU) 4,527.19 IU
alpha-tocopherol (Vit E) 2.03 mg
MINERALS
Calcium 123.74 mg
Iron 2 mg
Magnesium 55.96 mg
Potassium 859.37 mg
Zinc 0.87 mg
Sodium 26.67 mg