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Mongetes de Lima amb salsa de tomàquet i iogurt de cogombre i anet

Mongetes de Lima amb salsa de tomàquet i iogurt de cogombre i anet
A 1 usuaris els ha agradat aquest aliment | 0 usuaris han desat aquest aliment

Informació nutricional

Per ració de 620 g

% Valor diari basat en una dieta de 2000 kcal

Calories 520 kcal
26% DV
Greix total 14.0g
22% DV
Greixos monoinsaturats7.1g
Greixos poliinsaturats2.1g
Greixos saturats4.2g
Greixos trans0.1g
Hidrats de carboni totals 79.0g
26% DV
Fibra18.0g
Midó37.0g
Sucres24.0g
Proteïna 20.0g
40% DV
Proteïna animal6.0g
Proteïna vegetal14.0g

Sobre

Un àpat a base de llegums amb mongetes de Lima en salsa de tomàquet, un acompanyament de iogurt amb cogombre i una cola. Té un aport calòric moderat, és ric en hidrats de carboni i fibra, amb una quantitat moderada de proteïna i relativament poc greix.

Ingredients

Vitamines i minerals

Vitamines

NutrientQuantitat%VRNSemivida
Biotina (B7)8.0mcg27%
Colina58.0mg11%
Folat (B9)210.0mcg53%
Niacina (B3)2.8mg18%
Àcid pantotènic (B5)1.4mg28%
Riboflavina (B2)0.5mg38%
Tiamina (B1)0.4mg33%
Vitamina A85.0mcg9%
Vitamina B120.9mcg38%
Vitamina B60.5mg29%
Vitamina C18.0mg20%
Vitamina D0.4mcg2%
Vitamina E2.1mg14%
Vitamina K24.0mcg20%

Minerals

NutrientQuantitat%VRNSemivida
Calci260.0mg26%
Coure520.0mcg58%
Ferro6.2mg34%
Magnesi105.0mg25%
Fòsfor310.0mg44%
Potassi1180.0mg25%
Seleni14.0mcg25%
Sodi980.0mg43%
Zinc2.6mg24%

Mongetes de Lima amb salsa de tomàquet i iogurt amb cogombre i anet

Un estofat de mongetes consistent servit amb una cobertura fresca de iogurt, cogombre i anet. La cola no és un ingredient de cuina habitual aquí, així que probablement això s'assembla a un estofat senzill de mongetes de Lima amb un acompanyament fresc de iogurt.

Ingredients per a 620 g en total
  • Mongetes de Lima 250 g

  • Salsa de tomàquet 140 g

  • Ceba 60 g

  • All 10 g

  • Oli d'oliva 15 g

  • Iogurt 90 g

  • Cogombre 40 g

  • Anet 5 g

  • Cola 0 g

  • Sal 5 g

  • Pebre negre 3 g

  • Herbes seques 2 g


    • Instruccions
  • 1. Pica finament la ceba i l'all. Talla el cogombre a daus i pica l'anet.

  • 2. Escalfa l'oli d'oliva en una paella a foc mitjà. Afegeix-hi la ceba i cuina-la fins que estigui tendra, uns 5 minuts.

  • 3. Afegeix-hi l'all, les herbes seques, la sal i el pebre negre. Cuina-ho durant 1 minut.

  • 4. Incorpora-hi la salsa de tomàquet i les mongetes de Lima. Fes-ho coure a foc lent de 8 a 10 minuts fins que estigui ben calent i hagi espessit una mica.

  • 5. Barreja el iogurt amb el cogombre i l'anet en un bol petit.

  • 6. Serveix les mongetes de Lima calentes amb la barreja de iogurt per sobre o al costat.


    • Temps de preparació
    10 minuts

    Temps de cocció
    15 minuts

    Consells útils
  • Si la salsa de tomàquet és molt espessa, afegeix-hi un raig d'aigua mentre fa xup-xup.

  • Refreda la cobertura de iogurt abans de servir per a un contrast més fresc.

  • La cola no és necessària per a aquest plat i és millor ignorar-la, tret que estigués pensada com a beguda.
    • VegetarianaSense glutenEquilibrada
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