sampioen
Sampioene is eetbare swamme met 22 kalorieë per 100 g en lewer kalium vir alledaagse maaltye, sop, souse en roerbraai.
Oor
Sampioene is hartige, umami-ryke swamme met ’n sagte aardse geur en ’n sagte, vleisagtige tekstuur wanneer dit gaar is. Hulle word dikwels gesoteer, gerooster, gebraai of by sop, souse, roerbraai en pastageregte gevoeg.
Voedingsfeite
Per 100 g
% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet
Kalorieë
22 kcal
1% DV
Totale vet
0.3g
0% DV
Vitamien D0.1g
Tiamien (B1)0.2g
Totale koolhidrate
3.3g
1% DV
Folaat (B9)1.0g
Vitamien B122.0g
Biotien (B7)0.3g
Proteïen
3.1g
6% DV
Plantproteïen3.1g
Vitamiene & Minerale
Vitamiene
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Cholien | 17.3mg | 3% | |
| Tiamien (B1) | 0.1mg | 7% | |
| Riboflavien (B2) | 0.4mg | 31% | |
| Niasien (B3) | 3.6mg | 23% | |
| Pantoteensuur (B5) | 1.5mg | 30% | |
| Vitamien B6 | 0.1mg | 6% | |
| Folaat (B9) | 17.0mcg | 4% | |
| Vitamien C | 2.1mg | 2% | |
| Vitamien D | 0.2mcg | 1% | |
| Vitamien E | 0.0mg | 0% |
Minerale
| Voedingstof | Hoeveelheid | DV% | Halfleeftyd |
|---|---|---|---|
| Kalsium | 3.0mg | 0% | |
| Koper | 318.0mcg | 35% | |
| Yster | 0.5mg | 3% | |
| Magnesium | 9.0mg | 2% | |
| Fosfor | 86.0mg | 12% | |
| Kalium | 318.0mg | 7% | |
| Selenium | 9.3mcg | 17% | |
| Natrium | 5.0mg | 0% | |
| Sink | 0.5mg | 5% |
Resepte met sampioen (100)
Citrus-Roasted Pork Shoulder with Yellow Pepper, Carrot, and Mushroom
1910 kcal
Roast Pork Shoulder with Golden Pepper, Potato, Mushroom, and Lemon
1840 kcal
Romerige hoenderpasta met spinasie en sampioene
860 kcal
Gesnyde wit sampioene en prei
68 kcal
Kaas-, sampioen- en tamatie-roosterbrood
402 kcal
Gebakte visfilet met gekookte aartappel, komkommer-tamatieslaai, suurroom en suurlemoen
500 kcal
Japannese tuisstylmaal met witrys, natto, misosop en gestoofde groente
621 kcal
Romerige salm-en-sampioenpan
930 kcal
Geroosterde salm met oondskyfies, gesoteerde sampioene en gemengde blaarslaai
792 kcal
Gesmoorde beesvleis met witrys en bruin sous
610 kcal
Gesmoorde beesbiefstuk met witrys, sampioen, ui en bruin sous
690 kcal
Gesmoorde hoenderdy met vel in rooiwyn-sampioensous
515 kcal
Witrys met geroosterde hoender, aartappel, sampioen en soetrissie
572 kcal
Spinach mushroom omelet with cheddar and whole-grain toast
520 kcal
Baked salmon with quinoa, roasted mushrooms, and broccoli
610 kcal
Salmon with quinoa, broccoli, and mushrooms
690 kcal
Salmon quinoa spinach bowl with mushrooms and avocado
640 kcal
Tofu stir-fry with edamame, bok choy, mushrooms, and bell pepper
480 kcal
Spinach and mushroom omelet with roasted beetroot and feta
430 kcal
Roast chicken dinner with sweet potato, sautéed kale, and mushrooms
575 kcal
Roast chicken dinner with baked potato, sautéed kale, and mushrooms
575 kcal
Vegetable omelet with mushrooms, spinach, potatoes, and side salad
480 kcal
Beef stir-fry with bell peppers, broccoli, mushrooms, and brown rice
610 kcal
Omelet with mushrooms, spinach, tomatoes, and a side of boiled potatoes
480 kcal
Chicken, mushroom, and quinoa skillet with broccoli
520 kcal
Egg and mushroom brown rice lunch bowl with seaweed
530 kcal
Kaaspizza met sampioene en groen olywe
1935 kcal
Geroosterde beessteak met gesmelte kaas, sampioene, duchess-aartappel en spekversiering
1120 kcal
Chicken stir-fry with broccoli, mushrooms, and brown rice
560 kcal
Mushroom omelet with broccoli and side salad
430 kcal
Vegetable frittata with mushrooms, spinach, and feta plus baked sweet potato
470 kcal
Lentil and spinach stew with mushrooms
320 kcal
Shrimp, white bean, and mushroom skillet over quinoa
560 kcal
Turkey, lentil, and mushroom skillet with kale
510 kcal
Mushroom omelet with spinach, potatoes, and tomato salad
470 kcal
Geroosterde hoenderboud met gesnyde aartappel, ui, sous, geroosterde sampioen en brood
690 kcal
Spinach mushroom omelet with baked sweet potato and side salad
510 kcal
Lentil pasta with tomato sauce, mushrooms, and sautéed kale
510 kcal
Roast chicken dinner with baked potato, green beans, and mushrooms
510 kcal
Oven-baked cod with brown rice, mushrooms, and steamed broccoli
460 kcal
Mushroom omelet with spinach, side salad, and baked sweet potato
510 kcal
Mushroom omelet with asparagus, peas, and boiled potatoes
510 kcal
Mushroom and egg frittata with broccoli and side salad
480 kcal
Beef stir-fry with bell peppers, mushrooms, and brown rice
610 kcal
Mushroom omelet with Swiss cheese, potatoes, and side salad
530 kcal
Beef stir-fry with broccoli, mushrooms, and quinoa
560 kcal
Mushroom omelet with asparagus, potatoes, and side salad
560 kcal
Beef and mushroom stir-fry with bok choy and baked potato
590 kcal
Chicken stir-fry with bell peppers, broccoli, mushrooms, and brown rice
610 kcal
Mushroom and egg frittata with side arugula and orange salad
385 kcal
Mushroom egg rice bowl with edamame and bok choy
560 kcal
Vegetable omelet with mushrooms, spinach, potatoes, and iodized salt
470 kcal
Lentil and spinach stew with tomatoes and mushrooms
360 kcal
Romerige hoenderpan met blomkool, sampioene en spinasie
445 kcal
Romerige blomkool-en-sampioenpan
255 kcal
Chicken stir-fry with bok choy, bell peppers, mushrooms, and brown rice
520 kcal
Beef stir-fry with spinach, mushrooms, bell peppers, and brown rice
620 kcal
Chickpea pasta with tomato sauce, mushrooms, and sautéed spinach
470 kcal
Greek yogurt bowl with pumpkin seeds, kiwi, and berries served alongside a vegetable omelet
480 kcal
Chicken, mushroom, and brown rice skillet with broccoli
510 kcal
Mushroom and egg frittata with broccoli and side potatoes
495 kcal
Rustieke beesvleispan met soetrissies, sampioene en tamatie
1385 kcal
Chicken, mushroom, and quinoa dinner bowl with broccoli
495 kcal
Mushroom and tofu stir-fry with brown rice and bok choy
560 kcal
Grilled cod with quinoa, mushrooms, and broccoli
470 kcal
Wit sampioenslaai met sitrus
174 kcal
Tweevlak middagtee-verskeidenheid met gebak, koeke, tertjies en sout happies
1680 kcal
Mushroom tofu soba lunch bowl with edamame, bok choy, and sesame
540 kcal
Spinach and mushroom omelet with tomato and feta
360 kcal
Bakkie met geroosterde baba-aartappels, groente en hoender
305 kcal
Tofu scramble with spinach, mushrooms, red bell pepper, and iodized salt
290 kcal
Mushroom tempeh soba dinner bowl with broccoli and sesame
560 kcal
Tempeh and Mushroom Quinoa Bowl with Tahini Lemon Dressing
610 kcal
Rou hoenderrepies met blomkool, rooi soetrissie, ui, sampioene, jalapeño, kruie en olie
860 kcal
Gevulde rooi soetrissie met hoender, sampioen, ui, blomkool en kruievulsel
395 kcal
Chickpea and kale quinoa dinner bowl with roasted mushrooms
480 kcal
Tonkotsu-ramen met chashu, sprietuie, ingelegde gemmer en chili-olie
760 kcal
Chicken stir-fry with bell peppers, broccoli, mushrooms, and quinoa
590 kcal
Chicken stir-fry with broccoli, bell peppers, mushrooms, and brown rice
560 kcal
Creamy white bean and mushroom skillet with fortified soy milk
480 kcal
Vegetable omelet with mushrooms, spinach, and cheese plus roasted potatoes
520 kcal
UV-exposed mushroom and white bean skillet with fortified soy yogurt sauce
330 kcal
Vegetable omelet with mushrooms, spinach and a baked potato
430 kcal
Chickpea and mushroom tomato pasta with nutritional yeast
590 kcal
Tofu stir-fry with bok choy, mushrooms, red bell pepper, and soba noodles
560 kcal
Mushroom omelet with broccoli and roasted potatoes
480 kcal
Mushroom spinach omelet with baked potato and side salad
480 kcal
Shrimp stir-fry with bok choy, mushrooms and brown rice
480 kcal
Tofu, mushroom, and spinach soba bowl
480 kcal
Tofu stir-fry with broccoli, mushrooms, bok choy, and brown rice
460 kcal
Beef and broccoli stir-fry with mushrooms over quinoa
590 kcal
White bean, tomato, and mushroom stew with fortified soy yogurt on the side
390 kcal
Chickpea pasta with tomato, mushrooms, spinach, and fortified nutritional yeast
480 kcal
Soba noodle dinner with edamame, mushrooms, bok choy, nori, and sesame
520 kcal
Calcium-Set Tofu Stir-Fry with Broccoli and Mushrooms
430 kcal
Mushroom and tofu stir-fry with broccoli and brown rice
510 kcal
Chickpea, mushroom, and spinach curry with baked potato
540 kcal
Mushroom omelet with asparagus and a side of roasted potatoes
480 kcal
Rys met sampioene, eier en amandels
520 kcal
Mushroom and egg frittata with asparagus and side salad
390 kcal