الرئيسية / world / العدس

العدس

العدس من البقول الغنية بالبروتين، ويحتوي على 116 سعرة حرارية لكل 100 غرام، ويتميز بحمض الفوليك ويناسب الوجبات اليومية.

العدس

حول

العدس من البقول الصغيرة ذات الشكل العدسي، ويتميز بنكهة خفيفة ترابية وقوام طري وكريمي عند الطهي. يُستخدم شائعًا في الشوربات واليخنات والكاري والسلطات، كما يشكل قاعدة غنية بالبروتين للأطباق النباتية.

الحقائق الغذائية

لكل 100غ

% القيمة اليومية بناءً على نظام غذائي يحتوي على 2000 سعرة حرارية

السعرات الحرارية 116 kcal

6% DV

إجمالي الدهون 0.4g

1% DV

فيتامين د0.1g

فيتامين ك0.1g

الثيامين (ب1)0.2g

إجمالي الكربوهيدرات 20.1g

7% DV

الفولات (ب9)7.9g

فيتامين ب121.8g

البيوتين (ب7)10.4g

البروتين 9.0g

18% DV

بروتين نباتي9.0g

الفيتامينات والمعادن

الفيتامينات

العنصر الغذائي	الكمية	%القيمة اليومية	نصف العمر
الكولين	32.7mg	6%
الفولات (ب9)	181.0mcg	45%
النياسين (ب3)	1.1mg	7%
حمض البانتوثينيك (ب5)	0.6mg	13%
الريبوفلافين (ب2)	0.1mg	6%
الثيامين (ب1)	0.2mg	14%
فيتامين أ	8.0mcg	1%
فيتامين ب6	0.2mg	10%
فيتامين ج	1.5mg	2%
فيتامين هـ	0.1mg	1%
فيتامين ك	1.7mcg	1%

المعادن

العنصر الغذائي	الكمية	%القيمة اليومية	نصف العمر
الكالسيوم	19.0mg	2%
النحاس	251.0mcg	28%
الحديد	3.3mg	19%
المغنيسيوم	36.0mg	9%
الفوسفور	180.0mg	26%
البوتاسيوم	369.0mg	8%
السيلينيوم	2.8mcg	5%
الصوديوم	2.0mg	0%
الزنك	1.3mg	12%

وصفات تحتوي على العدس (72)

Lentil tofu vegetable grain bowl

Lentil and chickpea grain bowl with roasted sweet potato and tahini

Lentil chicken spinach salad

Lentil and spinach chicken salad with avocado and citrus vinaigrette

Chicken lentil vegetable soup with whole grain bread

Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds

Lentil, spinach, and red bell pepper stew with iodized salt

Beef and lentil stew with carrots, tomatoes, and kale

Lentil and spinach curry with brown rice

Lentil and Spinach Stew with Fortified Nutritional Yeast

Lentil and spinach stew with baked potato

Lentil and vegetable curry with baked potato and plain Greek yogurt

Lentil curry with tofu and sautéed kale over brown rice

Chicken, lentil and spinach stew

Lentil and spinach curry with baked potato

Lentil chicken salad with bell peppers

Chicken lentil kale soup with baked potato

Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds

Chicken lentil vegetable soup with side salad

Lentil and spinach curry with tomatoes

Lentil, Kale, and Red Bell Pepper Stew

Lentil curry with tofu and sautéed kale

Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce

Lentil and spinach curry with tomato over baked potato

Lentil, spinach, and red bell pepper quinoa bowl

Lentil, spinach, and potato stew with iodized salt

Calcium-set tofu, lentil, spinach, and red bell pepper stir-fry with brown rice

Lentil and spinach curry with baked sweet potato

Lentil and spinach stew with tomatoes

Lentil and chickpea stew with tomatoes, red bell pepper, and kale

Lentil and spinach stew with tomatoes and herbs

Lentil chicken spinach soup with tomato

Lentil, spinach, and roasted red pepper salad with olive oil and lemon

Chicken lentil kale lunch salad

Lentil chicken power salad

Chicken lentil vegetable soup

Lentil and vegetable stew with brown rice

Lentil and chicken salad with kale, cucumber, and citrus vinaigrette

شكشوكة العدس مع الزبادي واللوز المحمص

شكشوكة العدس مع الزبادي واللوز المحمص

Lentil and sweet potato curry with kale

Lentil and vegetable curry with quinoa

Lentil and vegetable curry with yogurt

Turkey and lentil chili with spinach

Lentil and roasted vegetable grain bowl

Shrimp and lentil grain salad with bell peppers and parsley

Lentil and roasted vegetable grain bowl with olive oil

Lentil and vegetable soup with whole grain roll

Lentil and vegetable soup with whole-grain roll and side yogurt

Lentil and roasted vegetable salad with feta

Lentil and roasted vegetable salad with pumpkin seeds

Sardine avocado toast with cucumber and side lentil salad

Lentil and roasted vegetable salad with sardines

Lentil and spinach salad with feta

Lentil and chickpea Mediterranean salad with feta and cucumber

Lentil and vegetable soup with whole-grain bread

عدس بزيت الزيتون مع السبانخ الذابلة

عدس بزيت الزيتون مع السبانخ الذابلة

طبق الحصاد مع دجاج محمّر وسلمون وعدس وخضار جذرية مشوية

طبق الحصاد مع دجاج محمّر وسلمون وعدس وخضار جذرية مشوية

Lentil and vegetable soup with a side of whole-grain bread

وعاء العدس والفطر الدافئ مع قرمشة اللوز والتوت

وعاء العدس والفطر الدافئ مع قرمشة اللوز والتوت

مقلاة لحم بقري بالعدس والجبن

مقلاة لحم بقري بالعدس والجبن

Lentil and roasted vegetable grain salad with feta

Greek yogurt lentil salad with cucumber, tomatoes, and pumpkin seeds

Lentil and roasted vegetable grain bowl with feta

Lentil and vegetable soup with whole-grain bread and Greek yogurt

Chicken and lentil salad with bell peppers and tomatoes

Lentil and spinach grain bowl

Turkey and lentil stew with carrots and kale

Turkey and lentil bowl with spinach and brown rice

Lentil and vegetable stew

Chicken and lentil vegetable stew

Chicken and lentil bowl with brown rice, spinach, and tomatoes

Turkey and lentil bowl with brown rice and broccoli

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You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.

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