nierboon
Nierboon is 'n stewige peulgewas met 127 kalorieë per 100 g en noemenswaardige vitamien B9, ideaal vir proteïenryke maaltye en chili.
Oor
Nierbone is ferm, niervormige peulgewasse met 'n sagte, effens aardse geur en 'n romerige tekstuur wanneer dit gaar is. Hulle word algemeen in chili, sop, bredies, slaaie en rysgeregte gebruik.
Voedingsfeite
Per 100 g
% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet
Kalorieë
127 kcal
6% DV
Totale vet
0.5g
1% DV
Vitamien D0.1g
Tiamien (B1)0.2g
Totale koolhidrate
22.8g
8% DV
Folaat (B9)6.4g
Vitamien B120.3g
Biotien (B7)16.1g
Proteïen
8.7g
17% DV
Plantproteïen8.7g
Vitamiene & Minerale
Vitamiene
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Cholien | 30.0mg | 5% | |
| Tiamien (B1) | 0.2mg | 17% | |
| Riboflavien (B2) | 0.1mg | 5% | |
| Niasien (B3) | 0.4mg | 3% | |
| Pantoteensuur (B5) | 0.2mg | 4% | |
| Vitamien B6 | 0.1mg | 7% | |
| Folaat (B9) | 130.0mcg | 33% | |
| Vitamien C | 1.2mg | 1% | |
| Vitamien K | 5.6mcg | 5% |
Minerale
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Kalsium | 28.0mg | 3% | |
| Koper | 220.0mcg | 24% | |
| Yster | 2.9mg | 16% | |
| Magnesium | 45.0mg | 11% | |
| Fosfor | 142.0mg | 20% | |
| Kalium | 405.0mg | 9% | |
| Selenium | 1.2mcg | 2% | |
| Natrium | 2.0mg | 0% | |
| Sink | 1.0mg | 9% |
Resepte met nierboon (28)
Witrys met kruiehoender, baba-aartappel, blomkool en nierbone
650 kcal
Turkey chili with kidney beans, tomato, and avocado
560 kcal
Turkey chili with kidney beans, tomatoes, bell peppers, and avocado
560 kcal
Turkey chili with kidney beans, tomatoes, and bell peppers
460 kcal
Beef and bean chili with tomato and baked sweet potato
610 kcal
Bean chili with bell peppers, tomato, and baked potato
480 kcal
Beef and bean chili with baked potato
680 kcal
Turkey chili with kidney beans, tomatoes, peppers, and avocado
590 kcal
Turkey chili with kidney beans, tomatoes, bell pepper, and baked potato
590 kcal
Beef and bean vegetable chili
430 kcal
Beef and bean chili with bell peppers
520 kcal
Beef bean vegetable chili with baked potato
680 kcal
Turkey chili with kidney beans, tomatoes, and baked potato
610 kcal
Turkey chili with kidney beans and tomato
510 kcal
Beef and bean chili with tomato, peppers and baked potato
720 kcal
Bean, tomato, and vegetable chili with baked potato
560 kcal
Turkey chili with kidney beans, tomatoes, and avocado
530 kcal
Turkey chili with beans and tomatoes
460 kcal
Turkey and bean chili with brown rice
680 kcal
Turkey chili with beans and vegetables
510 kcal
Turkey chili with kidney beans and mixed vegetables
430 kcal
Turkey chili with beans and mixed vegetables
540 kcal
Turkey chili with kidney beans and tomatoes
520 kcal
Turkey chili with beans, tomatoes, and bell peppers
540 kcal
Turkey and bean chili with side salad
590 kcal
Turkey chili with kidney beans and baked potato
690 kcal
Beef and bean chili
540 kcal
Lean beef and bean chili with baked potato
710 kcal