ホーム / world / ヨーロッパ / スウェーデン / シンプルなポテトと野菜のハッシュ

シンプルなポテトと野菜のハッシュ

シンプルなポテトと野菜のハッシュ
0人のユーザーがこの食品を気に入りました | 0人のユーザーがこの食品を保存しました

栄養成分表示

320gあたり

% Daily Value based on a 2000 kcal diet

カロリー 255 kcal
13% DV
脂質 6.1g
9% DV
一価不飽和脂肪3.1g
多価不飽和脂肪1.9g
飽和脂肪0.8g
炭水化物 47.8g
16% DV
食物繊維6.4g
でん粉35.2g
糖類6.2g
たんぱく質 5.2g
10% DV
植物性たんぱく質5.2g

概要

じゃがいも、にんじん、玉ねぎを中心に、油で軽く炒めて作る野菜ベースの一品です。炭水化物は適度に含み、たんぱく質は控えめ。食物繊維、カリウム、ビタミンAを摂れるのも特長で、ヴィーガンの付け合わせとして使いやすいメニューです。

材料

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
ビオチン5.5mcg18%
コリン24.0mg4%
葉酸42.0mcg11%
ナイアシン3.1mg19%
パントテン酸0.9mg19%
ビタミンB20.1mg8%
ビタミンB10.2mg18%
ビタミンA980.0mcg109%
ビタミンB60.6mg34%
ビタミンC24.5mg27%
ビタミンE1.2mg8%
ビタミンK18.0mcg15%

ミネラル

栄養素量DV%半減期
カルシウム42.0mg4%
銅210.0mcg23%
鉄1.6mg9%
マグネシウム46.0mg11%
リン128.0mg18%
カリウム980.0mg21%
セレン2.8mcg5%
ナトリウム420.0mg18%
亜鉛0.8mg7%

シンプルなじゃがいもと野菜のハッシュ

じゃがいも、にんじん、玉ねぎを使い、塩と黒こしょうでシンプルに味付けした、素朴なフライパン調理のじゃがいもと野菜のハッシュです。手軽な塩味の副菜としても、軽い食事としても楽しめます。

材料


  • じゃがいも 180 g

  • にんじん 70 g

  • 玉ねぎ 50 g

  • 植物油 15 g

  • 塩 3 g

  • 黒こしょう 2 g


    • 合計: 320 g

    作り方


  • 1. じゃがいもとにんじんは皮をむき、小さめの均一な角切りにします。玉ねぎは薄切りにします。

  • 2. フライパンに植物油を入れ、中火で熱します。

  • 3. 玉ねぎを加え、しんなりするまで2〜3分炒めます。

  • 4. じゃがいもとにんじんを加え、塩と黒こしょうで味付けします。

  • 5. ときどき混ぜながら15〜20分加熱し、野菜がやわらかくなって軽く焼き色がつくまで調理します。

  • 6. 熱いうちに提供します。


    • 下ごしらえ時間


    10分

    調理時間


    20分

    役立つコツ


  • 野菜は均一に切ると、同じペースで火が通ります。

  • より焼き色をつけたい場合は、混ぜる前に短時間そのまま置いておきます。

  • 味付けは最後に味を見て調整してください。
    • ビーガンベジタリアングルテンフリー乳製品不使用バランス
    App Storeでダウンロード

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.