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Botterbone in tamatiesous met komkommer-dillejogurt

Botterbone in tamatiesous met komkommer-dillejogurt
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Voedingsfeite

Per porsie van 620 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 520 kcal
26% DV
Totale vet 14.0g
22% DV
Mono-onversadigde vet7.1g
Poli-onversadigde vet2.1g
Versadigde vet4.2g
Transvet0.1g
Totale koolhidrate 79.0g
26% DV
Vesel18.0g
Stysel37.0g
Suikers24.0g
Proteïen 20.0g
40% DV
Dierlike proteïen6.0g
Plantaardige proteïen14.0g

Oor

’n Peulgebaseerde maaltyd met botterbone in tamatiesous, ’n jogurt-komkommerbygereg en ’n kola. Dit is matig in kalorieë, hoog in koolhidrate en vesel, met beskeie proteïen en relatief min vet.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)8.0mcg27%
Cholien58.0mg11%
Folaat (B9)210.0mcg53%
Niasien (B3)2.8mg18%
Pantoteensuur (B5)1.4mg28%
Riboflavien (B2)0.5mg38%
Tiamien (B1)0.4mg33%
Vitamien A85.0mcg9%
Vitamien B120.9mcg38%
Vitamien B60.5mg29%
Vitamien C18.0mg20%
Vitamien D0.4mcg2%
Vitamien E2.1mg14%
Vitamien K24.0mcg20%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium260.0mg26%
Koper520.0mcg58%
Yster6.2mg34%
Magnesium105.0mg25%
Fosfor310.0mg44%
Kalium1180.0mg25%
Selenium14.0mcg25%
Natrium980.0mg43%
Sink2.6mg24%

Botterbone in tamatiesous met komkommer-dille-jogurt

'n Stewige boontjiegereg bedien met 'n koel jogurt-komkommer-dille-bolaag. Die cola is nie hier 'n standaard kookbestanddeel nie, so dit lyk heel waarskynlik na 'n eenvoudige botterboonstowe met 'n vars jogurt-bykant.

Bestanddele vir 620 g totaal
  • Botterbone 250 g

  • Tamatiesous 140 g

  • Ui 60 g

  • Knoffel 10 g

  • Olyfolie 15 g

  • Jogurt 90 g

  • Komkommer 40 g

  • Dille 5 g

  • Cola 0 g

  • Sout 5 g

  • Swartpeper 3 g

  • Gedroogde kruie 2 g


    • Instruksies
  • 1. Kap die ui en knoffel fyn. Sny die komkommer in blokkies en kap die dille.

  • 2. Verhit die olyfolie in 'n pan oor medium hitte. Voeg die ui by en kook tot sag, ongeveer 5 minute.

  • 3. Voeg die knoffel, gedroogde kruie, sout en swartpeper by. Kook vir 1 minuut.

  • 4. Roer die tamatiesous en botterbone by. Laat liggies prut vir 8 tot 10 minute totdat dit deurwarm en effens verdik is.

  • 5. Meng die jogurt met die komkommer en dille in 'n klein bakkie.

  • 6. Bedien die botterbone warm met die jogurtmengsel bo-op of langsaan.


    • Voorbereidingstyd
    10 minute

    Gaarmaaktyd
    15 minute

    Nuttige wenke
  • As die tamatiesous baie dik is, voeg 'n skeut water by terwyl dit prut.

  • Verkoel die jogurt-bolaag voor opdiening vir 'n varser kontras.

  • Die cola is nie nodig vir hierdie gereg nie en word die beste geïgnoreer, tensy dit as 'n drankie bedoel was.
    • VegetariesGlutenvryGebalanseerd
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