swartboon
Swartboon is 'n proteïenryke peulgewas met 341 kalorieë per 100 g en folaat (B9), belangrik vir energie en selgroei.
Oor
Swartbone is klein, glansende peulgewasse met 'n sagte, aardse geur en 'n romerige tekstuur wanneer dit gaar is. Hulle word algemeen in sop, bredies, slaaie, burrito's en rysgeregte gebruik.
Voedingsfeite
Per 100 g
% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet
Kalorieë
341 kcal
17% DV
Totale vet
1.4g
2% DV
Vitamien D0.3g
Vitamien K0.2g
Tiamien (B1)0.5g
Totale koolhidrate
62.4g
21% DV
Folaat (B9)15.5g
Vitamien B122.1g
Biotien (B7)44.8g
Proteïen
21.6g
43% DV
Plantproteïen21.6g
Vitamiene & Minerale
Vitamiene
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Cholien | 96.9mg | 18% | |
| Tiamien (B1) | 0.9mg | 75% | |
| Riboflavien (B2) | 0.2mg | 15% | |
| Niasien (B3) | 1.8mg | 11% | |
| Pantoteensuur (B5) | 0.8mg | 16% | |
| Vitamien B6 | 0.4mg | 24% | |
| Folaat (B9) | 444.0mcg | 111% | |
| Vitamien E | 0.2mg | 1% | |
| Vitamien K | 5.6mcg | 5% |
Minerale
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Kalsium | 123.0mg | 12% | |
| Yster | 5.0mg | 28% | |
| Magnesium | 171.0mg | 41% | |
| Fosfor | 352.0mg | 50% | |
| Kalium | 1483.0mg | 32% | |
| Selenium | 3.2mcg | 6% | |
| Natrium | 5.0mg | 0% | |
| Sink | 3.6mg | 33% |
Resepte met swartboon (37)
Baked potato bowl with black beans, spinach, and Greek yogurt
610 kcal
Grilled chicken bowl with black beans, sweet potato, and pumpkin seeds
610 kcal
Beef and bean stuffed baked potato
560 kcal
Chicken, broccoli, and black bean quinoa bowl
610 kcal
Bean and vegetable baked potato with Greek yogurt
490 kcal
Turkey chili with black beans, tomato, and avocado
560 kcal
Black bean sweet potato lunch bowl
520 kcal
Black Bean and Sweet Potato Chili with Tomato and Red Pepper
430 kcal
Fortified soy yogurt and nutritional yeast baked sweet potato dinner with black beans and spinach
480 kcal
Baked sweet potato with black beans, tahini-lemon drizzle, and pumpkin seeds
540 kcal
Baked Potato with Black Beans, Salsa, Steamed Broccoli, and Nutritional Yeast
480 kcal
Baked sweet potato with black beans, salsa, avocado, and nutritional yeast
470 kcal
Grilled chicken quinoa bowl with black beans, broccoli, and red bell pepper
620 kcal
Baked sweet potato with black beans, steamed collards, and fortified soy yogurt sauce
510 kcal
Grilled chicken bowl with black beans, avocado, bell peppers, and baked potato
690 kcal
Bean, tomato, and vegetable chili with baked potato
560 kcal
Turkey avocado black bean wrap with side kiwi
620 kcal
Chicken, black bean, and avocado salad
510 kcal
Baked potato black bean tuna lunch plate
510 kcal
Baked potato with cottage cheese, black beans, and salsa
430 kcal
Baked Potato with Black Beans, Salsa, and Fortified Soy Yogurt Drizzle
430 kcal
Black Bean Sweet Potato Chili
460 kcal
Turkey avocado black bean wrap
510 kcal
Turkey chili with beans and tomatoes
460 kcal
Bean and sweet potato power bowl with salsa
610 kcal
Hoender-burrito-bak met fajita-groente, swartbone, guacamole en rooi salsa
835 kcal
Turkey chili with beans and vegetables
510 kcal
Turkey chili with beans and mixed vegetables
540 kcal
Turkey chili with black beans and spinach
540 kcal
Turkey chili with beans, tomatoes, and bell peppers
540 kcal
Chicken and black bean burrito bowl with brown rice
680 kcal
Turkey and bean chili with side salad
590 kcal
Grilled chicken quinoa bowl with spinach, black beans, and roasted peppers
620 kcal
Chicken, black bean, and vegetable fajita bowl
680 kcal
Turkey chili with black beans and bell peppers
540 kcal
Turkey chili with black beans and tomatoes
510 kcal
Groot dim sum-banket met rysnoedelrolle, kluitjies, broodjies, hoenderpote, pens en gesoute eiergeel-vlabroodjies
3135 kcal