rucola
Rucola is 'n peperige blaargroen met 25 kalorieë per 100 g en vitamien K. Gebruik dit in slaaie, toebroodjies en pesto.
Oor
Rucola is 'n peperige, effens bitter blaargroen met 'n bros tekstuur. Dit word dikwels rou in slaaie en toebroodjies geëet, of liggies verlep op pizzas, pastas en warm graangeregte bedien.
Voedingsfeite
Per 100 g
% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet
Kalorieë
25 kcal
1% DV
Totale vet
0.7g
1% DV
Vitamien D0.1g
Tiamien (B1)0.3g
Totale koolhidrate
3.7g
1% DV
Folaat (B9)1.6g
Vitamien B122.1g
Proteïen
2.6g
5% DV
Plantproteïen2.6g
Vitamiene & Minerale
Vitamiene
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Cholien | 15.3mg | 3% | |
| Vitamien A | 119.0mcg | 13% | |
| Tiamien (B1) | 0.0mg | 4% | |
| Riboflavien (B2) | 0.1mg | 7% | |
| Niasien (B3) | 0.3mg | 2% | |
| Pantoteensuur (B5) | 0.4mg | 9% | |
| Vitamien B6 | 0.1mg | 4% | |
| Folaat (B9) | 97.0mcg | 24% | |
| Vitamien C | 15.0mg | 17% | |
| Vitamien E | 0.4mg | 3% | |
| Vitamien K | 108.6mcg | 90% |
Minerale
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Kalsium | 160.0mg | 16% | |
| Koper | 76.0mcg | 8% | |
| Yster | 1.5mg | 8% | |
| Magnesium | 47.0mg | 11% | |
| Fosfor | 52.0mg | 7% | |
| Kalium | 369.0mg | 8% | |
| Selenium | 0.3mcg | 1% | |
| Natrium | 27.0mg | 1% | |
| Sink | 0.5mg | 4% |
Resepte met rucola (38)
Teriyaki-salmslaai met sesam, rissie en suurlemoen
612 kcal
Gerookte salm-crostini met roomkaas, komkommer, suurlemoen, spruite, kuit en roket
1045 kcal
Ontbyttoebroodjie met spek op 'n brioche-broodjie
560 kcal
Sardine and potato lunch plate with arugula, tomato, and lemon
470 kcal
Sardine tomato rye open-face sandwiches
430 kcal
Sardine and chickpea tomato salad with arugula
470 kcal
Sardine whole-grain open sandwich with arugula
390 kcal
Mushroom and egg frittata with side arugula and orange salad
385 kcal
Chickpea tuna pasta salad with tomatoes and arugula
575 kcal
Sardine white bean arugula salad
430 kcal
Sardine avocado whole-grain lunch toast with tomato and arugula
460 kcal
Sardine avocado whole grain toast plate
430 kcal
Sardine white bean tomato salad
510 kcal
Tuna white bean tomato grain bowl
495 kcal
Sardine tomato rye open-faced sandwiches
390 kcal
Sardine potato arugula lunch plate
455 kcal
Sardine and potato arugula lunch plate
510 kcal
Sardine white bean grain bowl
590 kcal
Sardine and chickpea grain salad
590 kcal
Sardine and potato lunch plate with arugula, tomato, and yogurt-dill sauce
520 kcal
Sardine whole-grain toast plate with tomato, arugula, and pumpkin seeds
430 kcal
Sardine, white bean, and arugula warm salad with roasted red peppers
540 kcal
Sardine tomato whole-grain pasta with arugula
510 kcal
Smoked salmon and avocado breakfast plate with tomato and arugula
360 kcal
Sardine and white bean toast with arugula and lemon
430 kcal
Lentil and roasted vegetable salad with feta
480 kcal
Lentil and roasted vegetable salad with pumpkin seeds
510 kcal
Tuna and white bean salad with cherry tomatoes, arugula, and olive oil
540 kcal
Lentil and roasted vegetable salad with sardines
540 kcal
Sardine and white bean salad with tomatoes, arugula, and whole-grain bread
560 kcal
Tuna and white bean salad with arugula, tomatoes, and olive oil
480 kcal
Sardine avocado toast with tomato and arugula
460 kcal
Sardine and white bean salad with tomatoes and arugula
540 kcal
Avokado-roosterbrood met roket, kersietamaties en geroosterde pampoenpitte
337 kcal
Avokado-roosterbrood met roket, kersietamaties en pampoenpitte
345 kcal
Avokado-roosterbrood met roket en kersietamaties
335 kcal
Avokado-roosterbrood
355 kcal
Avokado-roosterbrood met tamatie, roket en pampoenpitte
255 kcal