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Mongetes de Lima amb salsa de tomàquet

Mongetes de Lima amb salsa de tomàquet
A 0 usuaris els ha agradat aquest aliment | 0 usuaris han desat aquest aliment

Informació nutricional

Per ració de 260 g

% Valor diari basat en una dieta de 2000 kcal

Calories 240 kcal
12% DV
Greix total 4.2g
6% DV
Greixos monoinsaturats2.4g
Greixos poliinsaturats1.0g
Greixos saturats0.6g
Hidrats de carboni totals 39.5g
13% DV
Fibra11.8g
Midó20.5g
Sucres7.2g
Proteïna 11.5g
23% DV
Proteïna vegetal11.5g

Sobre

Un bol de mongetes de Lima amb una salsa de tomàquet especiada. Té un aportament calòric moderat, és ric en fibra i aporta una bona quantitat de proteïna vegetal i potassi.

Ingredients

Vitamines i minerals

Vitamines

NutrientQuantitat%VRNSemivida
Biotina (B7)5.0mcg17%
Colina38.0mg7%
Folat (B9)115.0mcg29%
Niacina (B3)1.6mg10%
Àcid pantotènic (B5)0.6mg11%
Riboflavina (B2)0.1mg9%
Tiamina (B1)0.3mg23%
Vitamina A42.0mcg5%
Vitamina B60.2mg14%
Vitamina C14.5mg16%
Vitamina E1.2mg8%
Vitamina K12.0mcg10%

Minerals

NutrientQuantitat%VRNSemivida
Calci95.0mg10%
Coure290.0mcg32%
Ferro3.6mg20%
Magnesi68.0mg16%
Fòsfor185.0mg26%
Potassi780.0mg17%
Seleni4.8mcg9%
Sodi620.0mg27%
Zinc1.5mg14%

Mongetes de Lima en salsa de tomàquet

Un senzill plat de mongetes estofades d'estil mediterrani amb tendres mongetes de Lima cuinades a foc lent en una saborosa salsa de tomàquet. Funciona bé com a guarnició, plat principal lleuger o servit amb pa.

Ingredients


  • Mongetes de Lima 150 g

  • Salsa de tomàquet 70 g

  • Ceba 15 g

  • All 5 g

  • Oli d'oliva 10 g

  • Sal 2 g

  • Pebre negre 1 g

  • Pebre vermell 2 g

  • Herbes barrejades 2 g

  • Sucre 3 g


    • Pes total: 260 g

    Instruccions


  • 1. Escalfa l'oli d'oliva en una paella a foc mitjà.

  • 2. Afegeix la ceba i cuina-la fins que s'estovi, uns 3 o 4 minuts.

  • 3. Afegeix l'all, el pebre vermell i les herbes barrejades, i després cuina-ho durant 30 segons.

  • 4. Incorpora la salsa de tomàquet, el sucre, la sal i el pebre negre.

  • 5. Afegeix les mongetes de Lima i cou a foc lent suaument durant 5 a 8 minuts, remenant de tant en tant, fins que estiguin ben calentes i la salsa hagi espessit lleugerament.

  • 6. Tasta-ho i ajusta el condiment si cal, després serveix-ho calent.


    • Temps de preparació


    5 minuts

    Temps de cocció


    10 minuts

    Consells útils


  • Fes servir un foc lent suau perquè les mongetes es mantinguin senceres.

  • Si la salsa es torna massa espessa, afegeix-hi un petit raig d'aigua.

  • Aquest plat és encara més bo després de reposar uns minuts.
    • VeganaVegetarianaSense glutenSense lactisMediterràniaEquilibrada
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