φακές
Οι φακές είναι όσπριο πλούσιο σε πρωτεΐνη με 116 θερμίδες ανά 100g και φυλλικό οξύ (B9), ιδανικό για καθημερινά γεύματα.
Σχετικά
Οι φακές είναι μικρά όσπρια σε σχήμα φακού με ήπια, γήινη γεύση και μαλακή, κρεμώδη υφή όταν μαγειρεύονται. Χρησιμοποιούνται συχνά σε σούπες, μαγειρευτά, κάρι, σαλάτες και ως βάση πλούσια σε πρωτεΐνη για χορτοφαγικά πιάτα.
Διατροφικά στοιχεία
Ανά 100g
% Ημερήσια Αξία βάσει διατροφής 2000 kcal
Θερμίδες
116 kcal
6% DV
Συνολικά λιπαρά
0.4g
1% DV
Βιταμίνη D0.1g
Βιταμίνη K0.1g
Θειαμίνη (Β1)0.2g
Συνολικοί υδατάνθρακες
20.1g
7% DV
Φυλλικό οξύ (Β9)7.9g
Βιταμίνη B121.8g
Βιοτίνη (Β7)10.4g
Πρωτεΐνη
9.0g
18% DV
Φυτική πρωτεΐνη9.0g
Βιταμίνες & Μέταλλα
Βιταμίνες
| Θρεπτικό συστατικό | Ποσότητα | ΗΠ% | Χρόνος ημιζωής |
|---|---|---|---|
| Χολίνη | 32.7mg | 6% | |
| Βιταμίνη A | 8.0mcg | 1% | |
| Θειαμίνη (Β1) | 0.2mg | 14% | |
| Ριβοφλαβίνη (Β2) | 0.1mg | 6% | |
| Νιασίνη (Β3) | 1.1mg | 7% | |
| Παντοθενικό οξύ (Β5) | 0.6mg | 13% | |
| Βιταμίνη B6 | 0.2mg | 10% | |
| Φυλλικό οξύ (Β9) | 181.0mcg | 45% | |
| Βιταμίνη C | 1.5mg | 2% | |
| Βιταμίνη E | 0.1mg | 1% | |
| Βιταμίνη K | 1.7mcg | 1% |
Μέταλλα
| Θρεπτικό συστατικό | Ποσότητα | ΗΠ% | Χρόνος ημιζωής |
|---|---|---|---|
| Ασβέστιο | 19.0mg | 2% | |
| Χαλκός | 251.0mcg | 28% | |
| Σίδηρος | 3.3mg | 19% | |
| Μαγνήσιο | 36.0mg | 9% | |
| Φώσφορος | 180.0mg | 26% | |
| Κάλιο | 369.0mg | 8% | |
| Σελήνιο | 2.8mcg | 5% | |
| Νάτριο | 2.0mg | 0% | |
| Ψευδάργυρος | 1.3mg | 12% |
Συνταγές με φακές (100)
Spinach lentil salad with red bell pepper and pumpkin seeds
430 kcal
Chicken spinach lentil power bowl
465 kcal
Lentil salad with roasted red pepper, kale, pumpkin seeds, and feta
430 kcal
Spinach lentil quinoa bowl with roasted red pepper and avocado
540 kcal
Beef and lentil stew with potatoes, tomatoes, and kale
540 kcal
Mussel and lentil tomato stew with parsley
480 kcal
Beef and lentil rice bowl with broccoli
760 kcal
Lentil quinoa dinner bowl with roasted sweet potato, kale, and tahini
510 kcal
Lentil and spinach stew with tomatoes and tahini
460 kcal
Lean beef and lentil stew with spinach
510 kcal
Beef and lentil stew with carrots, spinach, and potatoes
610 kcal
Lentil chicken salad with kale and red bell pepper
510 kcal
Chicken Lentil Sweet Potato Lunch Bowl
610 kcal
Chicken lentil spinach soup with whole grain bread
510 kcal
Lentil chicken salad with red bell pepper
540 kcal
Grilled chicken breast with lentil-spinach stew
540 kcal
Lentil chicken salad with kale, pumpkin seeds, and citrus vinaigrette
540 kcal
Lentil and spinach quinoa bowl
520 kcal
Chicken lentil spinach lunch salad
460 kcal
Lentil beef vegetable soup with side salad
580 kcal
Beef and lentil stew with spinach
540 kcal
Chicken, lentil, and kale dinner bowl with roasted potatoes
680 kcal
Chicken lentil spinach soup
480 kcal
Beef and lentil chili with bell pepper
590 kcal
Lentil and spinach tomato stew with baked chicken thigh
680 kcal
Lentil and spinach curry with Greek yogurt
430 kcal
Lentil and spinach stew with mushrooms
320 kcal
Turkey, lentil, and mushroom skillet with kale
510 kcal
Lentil and chicken spinach soup with tomatoes
510 kcal
Cod with lentils, sautéed kale, and roasted red peppers
510 kcal
Lentil and spinach tomato stew with baked sweet potato
540 kcal
Chicken, lentil, and red bell pepper stew
510 kcal
Lean beef and spinach lentil stew
540 kcal
Chicken lentil spinach soup with bell pepper
460 kcal
Lentil and roasted vegetable lunch salad
460 kcal
Lentil chicken vegetable soup
430 kcal
Lentil chicken lunch salad with red bell pepper, parsley, cucumber, and pumpkin seeds
540 kcal
Lentil chicken spinach soup with tomatoes
410 kcal
Lentil chicken vegetable soup with whole grain bread
540 kcal
Lentil chicken salad with red bell pepper and parsley
465 kcal
Lentil chicken kale soup with potato
540 kcal
Lentil chicken spinach soup
430 kcal
Lentil Salmon Spinach Lunch Bowl
620 kcal
Lentil and spinach stew with tomatoes and mushrooms
360 kcal
Lentil and spinach stew with roasted carrots and plain Greek yogurt
540 kcal
Chicken lentil kale soup with potatoes
540 kcal
Lentil and spinach stew with baked cod
465 kcal
Lentil and spinach curry with baked cod
540 kcal
Lentil and spinach stew with roasted chicken thigh
610 kcal
Lentil and chicken stew with carrots, kale, and potatoes
710 kcal
Lentil tofu vegetable grain bowl
560 kcal
Lentil and chickpea grain bowl with roasted sweet potato and tahini
680 kcal
Lentil chicken spinach salad
540 kcal
Lentil and spinach chicken salad with avocado and citrus vinaigrette
560 kcal
Chicken lentil vegetable soup with whole grain bread
540 kcal
Lentil quinoa bowl with roasted sweet potato, spinach, and pumpkin seeds
610 kcal
Lentil, spinach, and red bell pepper stew with iodized salt
320 kcal
Beef and lentil stew with carrots, tomatoes, and kale
540 kcal
Lentil and spinach curry with brown rice
510 kcal
Lentil and Spinach Stew with Fortified Nutritional Yeast
430 kcal
Lentil and spinach stew with baked potato
610 kcal
Lentil and vegetable curry with baked potato and plain Greek yogurt
590 kcal
Lentil curry with tofu and sautéed kale over brown rice
610 kcal
Chicken, lentil and spinach stew
510 kcal
Lentil and spinach curry with baked potato
480 kcal
Lentil chicken salad with bell peppers
470 kcal
Chicken lentil kale soup with baked potato
510 kcal
Lentil quinoa kale bowl with roasted red pepper and pumpkin seeds
540 kcal
Chicken lentil vegetable soup with side salad
460 kcal
Lentil and spinach curry with tomatoes
430 kcal
Lentil, Kale, and Red Bell Pepper Stew
340 kcal
Lentil curry with tofu and sautéed kale
540 kcal
Lentil quinoa dinner bowl with roasted broccoli, pumpkin seeds, and lemon-tahini sauce
610 kcal
Lentil and spinach curry with tomato over baked potato
510 kcal
Lentil, spinach, and red bell pepper quinoa bowl
520 kcal
Lentil, spinach, and potato stew with iodized salt
420 kcal
Calcium-set tofu, lentil, spinach, and red bell pepper stir-fry with brown rice
640 kcal
Lentil and spinach curry with baked sweet potato
510 kcal
Lentil and spinach stew with tomatoes
410 kcal
Lentil and chickpea stew with tomatoes, red bell pepper, and kale
540 kcal
Lentil and spinach stew with tomatoes and herbs
360 kcal
Lentil chicken spinach soup with tomato
430 kcal
Lentil, spinach, and roasted red pepper salad with olive oil and lemon
420 kcal
Chicken lentil kale lunch salad
465 kcal
Lentil chicken power salad
510 kcal
Chicken lentil vegetable soup
430 kcal
Lentil and vegetable stew with brown rice
540 kcal
Lentil and chicken salad with kale, cucumber, and citrus vinaigrette
510 kcal
Σακσούκα με φακές, γιαούρτι και καβουρδισμένα αμύγδαλα
690 kcal
Lentil and sweet potato curry with kale
560 kcal
Lentil and vegetable curry with quinoa
560 kcal
Lentil and vegetable curry with yogurt
540 kcal
Turkey and lentil chili with spinach
430 kcal
Lentil and roasted vegetable grain bowl
590 kcal
Shrimp and lentil grain salad with bell peppers and parsley
560 kcal
Lentil and roasted vegetable grain bowl with olive oil
560 kcal
Lentil and vegetable soup with whole grain roll
480 kcal
Lentil and vegetable soup with whole-grain roll and side yogurt
480 kcal
Lentil and roasted vegetable salad with feta
480 kcal
Lentil and roasted vegetable salad with pumpkin seeds
510 kcal